I was only 30 years old when I received news that changed everything about how I approached fitness.

“You have osteopenia,” my doctor said, reviewing my DEXA scan results with a concerned expression. “Your bone density is significantly lower than it should be for someone your age.”

At 30, while my friends were focused on career milestones and starting families, I was facing the early stages of bone loss – a condition most women don’t think about until decades later.

My early menopause diagnosis had prompted the bone scan, but nothing prepared me for learning I was already on the path to osteoporosis before my 31st birthday.

“Am I going to break a hip in my 40s?” I asked, only half-joking.

My doctor’s response was both concerning and hopeful: “If you don’t take action now, possibly. But with the right interventions, you can actually reverse this.”

This single conversation completely transformed my approach to exercise – and revealed a crucial truth that all women over 40 need to understand about their bones.

The Silent Bone Loss You Don’t Know Is Happening

Here’s what most women don’t realise: bone loss begins much earlier than you think.

From around age 30, we all start losing bone mass – men and women alike. The process is gradual and completely painless, making it easy to ignore.

But for women, this loss accelerates dramatically during perimenopause and the years following menopause, when declining oestrogen removes one of our skeleton’s key protective factors.

The statistics are sobering:

• Half of women over the age of 50 will develop osteoporosis (brittle bones)
• One in three women over 50 will break a bone due to bone loss
• Most women don’t discover they’ve lost bone density until they actually have a fracture

The most troubling part? By the time most women start thinking about bone health, they’ve already lost substantial bone mass that could have been preserved.

As one of my clients, Megan, told me: “I always thought osteoporosis was something I’d worry about in my 70s – not something I needed to prevent in my 40s.”

“But I Don’t Need to Worry About That Yet”

This is the most common response I hear when discussing bone health with perimenopausal women. And I understand the resistance – we already have enough to worry about during this transition.

But here’s why this mindset is problematic:

1. Bone loss is happening now: If you’re over 40, you’re already losing bone mass.
2. Prevention is easier than treatment: Building bone is possible at any age, but it takes time – so the sooner you start, the better.
3. The window matters: The perimenopausal years represent a critical window where bone loss can speed up due to hormonal changes – so again, the sooner the better.

My own diagnosis at 30 was actually a hidden gift – it forced me to prioritise bone-building exercises decades before most women start thinking about them.

The Good News: You Can Build Bone at Any Age

The outdated belief that bone loss is irreversible once it starts has been thoroughly debunked by modern research.

Our skeleton is remarkably adaptive tissue that constantly regenerates – approximately 10% of your entire skeleton is replaced each year.

This means the actions you take today literally reshape your skeleton over time.

Through targeted strength training and lifestyle modifications, I’ve not only halted my bone loss but actually reversed my osteopenia diagnosis. My goal is to have stronger bones at 40 than I had at 30 – something that seemed impossible when I was first diagnosed.

The Best Exercises for Building Bone Density After 40

Now, I’m a big believer that any exercise is better than zero exercise, but when it comes to bone density there are some types of exercise we want to prioritise.

1. Progressive resistance training: Challenging your muscles with weights that increase over time creates the mechanical stress needed to stimulate bone formation. Squats, deadlifts, rows, presses – these are the foundations of movement that our bodies are built to do, and have a huge list of benefits beyond just building bone!
2. Impact training: Activities that involve controlled impact – like jumping, hopping, or step-ups – create osteogenic (bone-building) forces.
3. Functional movement patterns: Exercises that involve multiple joints and muscles working together – like lunges, carries, and push-ups – strengthen both bones and the surrounding supportive tissues.

The key is progressive overload – gradually increasing the challenge to your skeletal system over time. This doesn’t mean you need to lift extremely heavy weights, but you do need to continually challenge your body with loads that are meaningful for you.

How I Reversed My Osteopenia

After my diagnosis, I completely restructured my exercise routine around bone-building principles. I focused on a strength training program centred on compound movements with progressive loading.

Twice weekly, I performed squats, deadlifts, overhead presses, and rows with weights that challenged me. I added brief impact sessions too, and focused on optimising my nutrition to support bone formation.

The results? Within three years, my bone density had improved significantly, moving me out of the osteopenia range and into normal bone density for my age.

This experience not only transformed my own approach to fitness but shaped how I work with all my perimenopausal clients. I now ensure that every training program I design incorporates bone-building elements, regardless of a client’s primary goals.

Starting Now: Your Bone-Building Action Plan

If you’re over 40, here’s how to start prioritising your bone health today:

1. Get a baseline: Consider asking your doctor about a DEXA scan, especially if you have risk factors like menopause, family history of osteoporosis, or low body weight.
2. Start strength training: Begin a progressive resistance training program 2-3 times weekly that includes weight-bearing, multi-joint exercises.
3. Add impact work: Incorporate brief sessions of controlled impact exercises appropriate for your fitness level and joint health.
4. Optimise nutrition: Ensure adequate protein, calcium, vitamin D, and magnesium to support bone health.
5. Consistency over intensity: Regular, moderate training over time is more effective for bone health than occasional intense sessions.

Remember: the best bone building program is one you’ll actually do consistently. Start where you are, progress gradually, and focus on making these practices sustainable parts of your routine.

Your Bone Health Journey

Whether you’re just beginning to think about bone health or you’ve already received a concerning diagnosis, know that you have significant power to influence your skeletal strength.

I’m living proof that with the right approach, you can build stronger bones at any age. My journey from early osteopenia to restored bone density has become one of my most powerful teaching tools when working with women in perimenopause.

If you’re ready to take control of your bone health through effective, science-backed strength training, I can help in two ways:

1. 1:1 Coaching: Personalised guidance that takes into account your specific bone health needs, fitness level, and lifestyle factors.
2. Strength Essentials Program: My structured program designed specifically for women 40+ that incorporates bone building exercises in a progressive, accessible format. (You can even give this a go with a 7 day free trial).

Both options make bone strengthening exercise simple and effective, without requiring complicated routines or specialised equipment.

Your future self will thank you for the investment you make in your bone health today. Email me with “Strong Bones” in the subject line to discuss which option might be right for you, and feel free to ask any questions you might have, I’m here to help!

Enjoyed reading this? Sign up to receive my emails – no spam, just useful, practical advice straight to your inbox a couple of times a week. Unsubscribe any time.