Exercises for bone density in menopause: a weekly movement planner
Build a week of strength, impact and balance work for bone health in midlife, based on the UK consensus statement on exercise for osteoporosis.
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Answer the questions above to build a week of strength, impact and balance work that suits you.
This tool gives general wellness information, not medical advice. If something feels wrong, talk to your doctor or midwife.
Quick take: For stronger bones in midlife, combine progressive strength training two or three days a week, moderate impact such as jogging or small jumps on most days if it suits you, and balance work at least twice a week. Avoid bending forward or twisting under load. If you have osteoporosis or a past fracture, get personalised advice first.
How it works
Bone is living tissue that responds to the loads you put through it. The planner above builds a week around the three things that matter most for midlife bones: muscles strong enough to pull on them, impact to load them, and balance to keep you steady. It follows the UK consensus statement "Strong, steady and straight", written by a multidisciplinary group of experts.
What exercise is best for bone density?
The consensus recommends resistance and impact exercise to maximise bone strength, activities that improve strength and balance to reduce falls, and spinal extension exercise to improve posture.[1] It also concludes that there's little evidence that physical activity causes significant harm, and that the benefits generally outweigh the risks.[1]
| Type | How often | How much | Examples |
|---|---|---|---|
| Strength | 2 to 3 days a week | Build to 3 sets of 8 to 12, hard by the last few | Squats, hip hinges, step-ups, rows, presses |
| Impact | Most days | About 50 impacts, such as 5 sets of 10 | Stamping, jogging, skipping, small jumps |
| Balance | At least 2 days a week | A few minutes | One-leg stands, heel-to-toe walking, tai chi, dance |
| Back strength | At least 2 days a week | 3 to 5 lifts, each held 3 to 5 seconds | Lying back extensions |
How much impact is safe for your bones?
The consensus gives stamping, jogging, low-level jumping, hopping and skipping as examples of moderate impact, and suggests short bursts with lower-impact activity in between.[1] For people with vertebral fractures or several low-trauma fractures, it advises impact up to brisk walking, about 20 minutes a day.[1] The planner can't tell these situations apart, so if you've been told you have osteoporosis or had a fracture, it keeps impact to brisk walking until you've had personalised advice. Impact doesn't suit everyone right now, for example with painful knees or pelvic floor symptoms. The planner lowers or removes it, and strength work still does a lot.
How heavy should strength training be?
The consensus recommends progressive resistance training two to three days a week, working all major muscle groups including the back, building to three sets at a load you can lift 8 to 12 times.[1] The World Health Organization also recommends muscle-strengthening activity for all major muscle groups on two or more days a week, and for older adults, balance and strength training on three or more days.[3]
Heavier training can be safe when it's taught well. In the LIFTMOR trial, 101 postmenopausal women with low bone mass did supervised high-intensity resistance and impact training twice a week for eight months. Their spine bone density rose by 2.9%, while the comparison group, doing gentle home exercise, lost 1.2%, and only one minor adverse event was reported.[2]
Which movements should you be careful with?
The consensus advises avoiding postures with a high degree of spinal flexion, both in exercise and daily life, and avoiding loaded forward bending in resistance training. It recommends a hip hinge for bending and lifting, and considers smooth, comfortable twisting safe.[1] The planner goes a step further and leaves out twisting under load, because it can't know your bone density. If you've been told you have osteoporosis, or you've had a spine fracture or a fracture from a minor fall, a physiotherapist can tailor the plan to you.
Frequently asked questions
Is walking enough for bone health?
Walking is good for your heart, mood and joints, but on its own it's a fairly low load for bone. The UK consensus recommends adding resistance training and, where it suits you, moderate impact. If you've had a spine fracture, brisk walking is the advised level of impact.
I've been told I have low bone density. Can I still lift weights?
For most people, yes. The UK consensus found that exercise is unlikely to cause fractures and doesn't need to be adapted on bone density results alone. A physiotherapist can help you start with good technique, which matters more than how much you lift at first.
Do I need a gym?
No. A backpack filled with books, a pair of dumbbells or a resistance band is enough to start. The planner gives home options for every part of the week.
What about yoga and Pilates?
They're good for balance and count towards your balance work. The consensus suggests considering alternatives to deep forward-bending moves such as roll-downs and curl-ups, especially if your bone density is low or unknown.
Is it too late to start after menopause?
No. In one trial, women with an average age of 65 and low bone mass improved their spine bone density with supervised strength and impact training twice a week. Starting gently and building up is what matters.
Sources
- Brooke-Wavell K, Skelton DA, Barker KL, Clark EM, De Biase S, Arnold S, et al. (2022). Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis. British Journal of Sports Medicine. doi:10.1136/bjsports-2021-104634
- Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research. doi:10.1002/jbmr.3284
- Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. doi:10.1136/bjsports-2020-102955