If you’ve reached your 40s and started thinking more seriously about bone health, you’re not alone.
Maybe you’ve had a bone density scan, maybe osteopenia has been mentioned, or maybe you’ve simply started noticing how often people talk about osteoporosis and the loss of bone density during perimenopause.
It’s a lot to take in, and the fear-based advice online doesn’t always help.
So let’s keep this simple.
Why bone density matters during perimenopause
Our bones are living tissue. They’re constantly being broken down and rebuilt, and hormonal changes during perimenopause can affect that balance.
This is one reason I’m such a fan of strength training for women in midlife. It gives your muscles and bones a reason to keep adapting, while also helping you maintain the strength, balance and confidence you need for everyday life.
This isn’t about panicking over your future or trying to “fix” your body overnight. It’s about giving your future self something useful to work with.
Does strength training help osteopenia?
Strength training can be an important part of building (or rebuilding) your bone density (alongside any advice you’re given by your doctor).
When your body works against resistance, your muscles pull on your bones. That loading is one of the signals that tells your body your bones still need to be strong.
It also helps you build the muscle and balance that can support you as you get older. Stronger muscles can make everyday movements easier, while better balance can reduce your risk of falls.
“Be careful” doesn’t have to mean “do nothing”. It usually means finding the right starting point and progressing sensibly.
What does this look like in real life?
You don’t need to lift extremely heavy weights or spend hours in a gym.
You might start with:
- Sit-to-stands or squats
- Rows with a dumbbell or resistance band
- Step-ups or supported split squats
- Hip hinges or deadlift variations
- Presses using weights that feel manageable
- Simple balance work near a stable surface
The right exercises and starting weights depend on your experience, symptoms, joints, medical history and confidence. There isn’t one perfect bone health workout that every woman over 40 needs to follow – despite what you might see online!
What matters is giving your body a manageable challenge and gradually building from there.
My own experience with osteopenia
I’ve had my own experience of being told I had osteopenia, and I know how unsettling it can feel.
It’s very easy to hear that word and immediately imagine your body becoming fragile. But my response wasn’t to stop moving or treat myself as if I might break.
I focused on building strength, being consistent, and looking at what I could do to support my body from where I was starting.
That’s the approach I bring to my clients too. We don’t need panic, punishment or perfection. We need a plan that fits real life and enough consistency for it to make a difference.
Your next step
If bone health has been sitting in the back of your mind, you don’t need to wait until you have the perfect equipment or the perfect programme.
Start with something manageable and focus on building confidence. My free 2 Session Strength Kickstart is a straightforward way to try two simple sessions at home.
If you’d like help adapting strength training around osteopenia, previous injuries or your individual circumstances, you can also book a free coaching call to talk through your options.
Your bones don’t need you to panic. They need you to start giving them a reason to stay strong.
This article is educational and does not replace individual medical advice. Speak to an appropriately qualified healthcare professional about your own diagnosis, medication, scan results or exercise restrictions.