The Best Exercises for Bone Health and Longevity
Strong Women’s Guide
When you think about strength training, you probably picture dumbbells, squats, and maybe a bit of sweat. What you might not realise is that those same exercises are some of the most powerful tools for protecting your bones as you age.
And as women over 40, that matters a lot.
Why Bone Health Deserves More Attention
From our mid-30s onwards, we start to lose bone density. After menopause, that loss can speed up dramatically due to the drop in oestrogen — a hormone that plays a protective role in bone maintenance.
But here’s the good news: your body responds to stress. Not the emotional kind — the physical kind. When you lift weights, jump, push, or pull, you’re giving your bones a reason to stay strong.
The Best Types of Exercise for Strong Bones
Not all exercise is created equal when it comes to bone health. Here’s what actually works:
1. Weight-Bearing Exercises
These are exercises where you move your body against gravity while staying upright. Think:
Walking or hiking
Dancing
Stair climbing
Low-impact aerobics
These movements help stimulate bone growth, especially in your hips, legs, and spine.
2. Resistance Training (aka Strength Training)
This is the gold standard for building bone strength. Lifting weights or using resistance machines creates controlled stress on your bones and muscles. Prioritise:
Dumbbell or barbell squats
Deadlifts
Lunges
Step-ups
Overhead presses
Row variations (cable, dumbbell, or machine)
Tip: Focus on compound movements that involve multiple joints — they’re more effective for bone loading and muscle building.
3. Plyometrics or Impact Training (If Appropriate)
Jumping, hopping, or even brisk skipping can improve bone density. However, these are best used only if you’re injury-free and already have a good base of strength.
4. Balance and Mobility Work
Preventing falls is just as important as building bone. Incorporate:
Single-leg balance drills
Stability ball or BOSU work
Mobility flows for hips and spine
These improve coordination and reduce your risk of fractures down the track.
What About Yoga or Pilates?
While these don’t significantly load the bones, they do improve flexibility, posture, and core strength — all of which support better movement and reduce injury risk. Consider them a great addition, not a replacement.
How Often Should You Train for Bone Health?
Aim for:
2–3 days per week of strength training
Daily movement (like walking)
1–2 sessions per week of balance/mobility-focused work
Consistency over time is key. It’s not about lifting heavy once — it’s about building the habit and staying in the game.
Final Word
You don’t need to be an athlete to build stronger bones — you just need to start. Whether you're picking up dumbbells for the first time or getting back into a routine, every rep counts.
This isn’t just about preventing osteoporosis (though that’s a massive win). It’s about building a body that can carry you through life — confidently, independently, and pain-free.
