How I Reversed Osteopenia During Perimenopause: My Strength Training Journey

Five years ago, I got news that would terrify most of us midlife women: I was diagnosed with osteopenia during early menopause. Yep, that condition where your bone density drops and typically heads straight toward osteoporosis – especially when your hormones are already doing that lovely disappearing act.

But here’s the thing – my story took a completely different turn. Instead of watching my bones get weaker, I actually managed to reverse the trend. Completely!

And I’m not sharing this to brag (okay, maybe a tiny bit 😉) but because it represents real hope for all of us who’ve been told that bone loss is just “part of getting older.” Spoiler alert: it’s not!

My Journey to Osteopenia: What Went Wrong

Looking back, I can see exactly how I ended up with thinning bones:

• I seriously under-fuelled my body for years (hello, diet culture!)
• I exercised like crazy without proper recovery (more is better, right? Wrong!)
• I never sat still or listened when my body screamed “enough!”
• I was stressed to the max and completely ignored my mental health
• Early menopause hit and accelerated everything

Sound familiar? So many of us follow this exact path, and we can get away with it for so long, but it often catches up with us around the time our hormones start to transition.

The Turning Point: Why I Didn’t End Up With Osteoporosis

Despite all this working against me, several things saved my skeleton:

I Had a Foundation of Strength

All those years of strength training had built up some bone density reserves. They were depleted, sure, but not completely gone. Think of it like a savings account I’d been unconsciously building.

I Caught It Early

A bone density screening caught the issue before it progressed to full-blown osteoporosis. Luckily I’d spent over a decade working with perimenopausal women and knew the right questions to ask my GP when I started connecting the dots.

I Changed My Approach

Once I knew what was happening, I completely transformed how I treated my body:

• I started fuelling properly with foods that support bone health
• I prioritised rest and recovery between workouts (novel concept, right?)
• I finally accepted my midlife body’s changing needs instead of fighting them
• I asked for professional help instead of trying to figure it all out alone
• I implemented evidence-based strength training specifically for bone building

The Science Bit (I’ll Keep It Brief, Promise!)

Here’s something most women don’t realise: our skeleton regenerates about 10% every year – even during and after menopause!

This means that with consistent, properly-designed strength training, you can actually impact your bone density at any age. It’s not about turning back the clock – it’s about working with your body’s natural rebuilding processes.

The catch? Not all exercise helps bones. Your body needs specific types of loading patterns that stimulate your skeleton to lay down new bone density.  Walking alone won’t cut it (though I still love a good walk with the dog every day).

Where I Am Now: Building a Stronger Future

These days, bone health is still a massive priority in my training. My goal might sound ambitious, but I’m sticking to it: I want stronger bones in my 70s than I had in my 20s!

This isn’t about getting back to where I was – it’s about continuous improvement through strength training that’s specifically designed for our perimenopausal and postmenopausal bodies.

Every bit of bone density we build now is like making deposits in our “quality of life” account for our 60s, 70s, and beyond. Each little improvement reduces fracture risk and helps us stay independent and active.

What I Really Want You to Know

If you’re facing an osteopenia diagnosis or worried about your bone health during perimenopause, please remember this: bone density loss is reversible.

Too many women get this diagnosis and think, “Well, this is the beginning of the end.” I hear it ALL the time from new clients. But the evidence is crystal clear – with the right approach, you can not only stop bone loss but actually rebuild density.

The key is starting now, with approaches specifically designed for our hormonal transition – not generic fitness advice or those outdated “just take calcium” recommendations.

Let’s Protect Your Skeleton!

Ready to future proof your bones for decades of active living? Here’s how we can work together:

1. Download my free “2 Session Strength Kickstart” guide for the exact exercises that helped me start rebuilding bone density. Download Now →
2. Join my Midlife Strength Newsletter for weekly evidence-based tips on perimenopausal bone health (without the medical jargon!). Subscribe Here →
3. Get personalised support with my coaching options:
   • 1:1 Coaching: We’ll create a completely customised bone-building plan based on your specific needs and lifestyle.
   • Strength Essentials Programme: Learn the strength training foundations at your own pace, with a progressive programme for just £49 a month.

Remember: it’s literally never too late to start strengthening your skeleton. The best time to begin was 20 years ago. The second best time is today.