Strong Bones Start Here
I’m hearing it more and more these days: women in their 40s, 50s, and 60s being told they have osteopenia or osteoporosis. Sometimes it’s discovered during a routine bone scan. Other times, it follows a small fall or fracture that shouldn’t have happened.
And the reaction is always the same — frustration, fear, and the question: “What can I do about it?”
Like most diagnoses we face, yes, it can be scary, but it can also be frustrating. Sometimes that frustration turns inward.
We ask ourselves, what could I have done to prevent this?
But rather than obsessing about the past, it's time to think about the future - and figure out exactly what we can do, because …we are not powerless.
And probably a lot more resilient than we realize.
Our bodies really do have the capacity to change … with the right inputs … at any age.
And honestly, it's that agency we have - that sense of control - that is really exciting for all of us.
Bone density isn’t fixed. Muscle isn’t static. Our bodies respond to the right signals - no matter our age - and strength training is the single most powerful signal we can send.
As Dr. Gabrielle Lyon says:
“Muscle is the organ of longevity. It determines how we age,
how we function, and how resilient we remain.”
Hormones Change the Rules — But They Don’t End the Game
As estrogen levels decline in perimenopause and menopause, the systems that once helped us effortlessly maintain bone density, muscle mass, and metabolic health begin to slow down.
Bone remodeling — the constant process of building new bone and clearing out old — tips toward loss.
Muscle synthesis becomes harder to stimulate.
And our risk for fractures, metabolic disease, and loss of independence creeps upward.
But this isn’t a story of decline — it’s a call to action.
Dr. Stacy Sims (a PhD in Environmental Exercise Physiology) says, “Women are not small men.” Our training, nutrition, and recovery need to shift to reflect a changing physiology.
The good news? Strength training is one of the most potent ways to reverse those declines.
And yes, I know I just recently wrote about this. But I wanted to frame it a little differently - and offer more resources for getting started … because it's just that important.
Why Strength Training Is Non-Negotiable
Walking is wonderful. Pilates supports our core, flexibility and balance. Yoga brings mobility and calm.
But none of those are quite enough to send the mechanical load signalyour bones and muscles need to grow stronger.
Strength training does. When we challenge our muscles with resistance, we stimulate them to rebuild stronger. And because muscle and bone are deeply connected — bone gets stronger where muscle pulls on it — resistance training triggers both to adapt.
Here’s what that means for us:
Stronger bones: more density, less fracture risk.
More muscle: stability, power, better balance.
Improved metabolism: more insulin sensitivity and glucose control.
Independence for longer: strength is what lets us lift, climb, travel, and live on our own terms.
What “Strength” Really Looks Like
A lot of us think we’re strength training when we’re not. Unfortunately, lifting 3-lb dumbbells isn’t strength training - it’s activity.
And while it does have benefits, it doesn’t send the kind of powerful signal our muscles and bones need to truly adapt and get stronger. In other words, it won’t shift the paradigm when it comes to building strength and resilience.
We need progressive overload to stimulate adaptation. That means challenging ourselves with enough resistance that the last 2–3 reps of a set feel hard but doable with good form.
As Dr. Sims notes:
“We don’t lose muscle because we age. We lose muscle
because we stop sending the signal.”
If you’re new to this, it can be intimidating. You probably have questions like …
How do I get started?
What exercises can I do?
What weights should I use?
How do I do it in a way that ensures no risk of injury
Start light - and then progress. Even 2 days a week of full-body strength work is enough to change your trajectory.
If this idea is new to you - or you've been thinking about it but haven't started, here's some information to help get you started.
8 Foundational Strength Moves in Action
These are the cornerstone movements - essentially tools for your tool kit.
They target the major muscle groups, challenge bone, and build real-world strength - the kind that lets you carry groceries, climb stairs, or hoist luggage into an overhead bin well into your 80s and beyond.
Each includes a beginner-friendly version, weight guidance, and a safe progression. I've also pulled together some demonstration links from various sources.
Here we go:
1. Goblet Squat
What it is: A foundational lower-body move that builds strength in your quads, glutes, and core.
Pro tip: Keep your chest lifted and knees tracking over your toes.
At-home option: Hold a heavy backpack or water jug.
Starting weight: 8–15 lbs beginner, 20–30 lbs intermediate.
Progression: Start with 2 sets of 8 reps, build to 3 sets of 10–12.
Osteopenia tip: Place a bench behind you and lightly tap it with your hips before standing — teaches control and confidence.
2. Deadlift
What it is: A powerful posterior chain builder - strengthens hamstrings, glutes, and back.
Pro tip: Keep your back flat and hinge at the hips, not the waist.
At-home option: Use two heavy dumbbells or kettlebells instead of a barbell.
Starting weight: 15–25 lbs beginner, 30–50 lbs intermediate.
Progression: 2 sets of 6–8 → 3 sets of 8–10.
Osteopenia tip: Start with Romanian style (smaller range) until confident.
3. Romanian Deadlift
What it is: Focuses more on hamstrings and glutes with a controlled hinge.
Pro tip: Slight bend in the knees — don’t turn it into a squat.
At-home option: Dumbbells or resistance bands.
Starting weight: 10–20 lbs beginner, 25–40 lbs intermediate.
Progression: 2 sets of 8 → 3 sets of 10.
4. Step-Up or Split Squat
What it is: Builds single-leg strength, balance, and hip stability.
Pro tip: Drive through your heel to stand tall.
At-home option: Use stairs or a sturdy chair.
Starting weight: Bodyweight → add 5–15 lbs as you progress.
Progression: 2 x 8 each leg → 3 x 10–12.
5. Overhead Press
What it is: Strengthens shoulders, triceps, and upper back.
Pro tip: Engage your core and avoid arching your back.
At-home option: Filled water bottles or resistance bands.
Starting weight: 5–10 lbs beginner, 12–20 lbs intermediate.
Progression: 2 x 8 → 3 x 10.
6. Bent-Over Row
What it is: Builds back strength and supports posture.
Pro tip: Hinge at hips and keep back flat.
At-home option: Dumbbells, water jugs, or resistance bands.
Starting weight: 8–15 lbs beginner, 15–25 lbs intermediate.
Progression: 2 x 8 → 3 x 10–12.
7. Farmer’s Carry
What it is: Builds grip, core stability, and total-body strength.
Pro tip: Stand tall, walk slowly and with control.
At-home option: Two heavy grocery bags or water jugs.
Starting weight: 10–20 lbs per hand beginner, 20–35 lbs intermediate.
Progression: 2 x 30 steps → 3 x 40 steps.
8. Kettlebell Swing or Medicine Ball Slam
What it is: A power move to improve explosiveness and bone-loading stimulus.
Pro tip: Hinge, don’t squat — the power comes from your hips.
At-home option: If you don't have a kettlebell, hold a single dumbbell vertically by one end (hands around the top plate), and perform the swing exactly the same way - hinge at the hips, drive powerfully forward, and let the weight float to chest height.
Starting weight: 8–15 lbs beginner, 15–25 lbs intermediate.
Progression: 2 x 15 swings → 3 x 20 swings.
Ready to Get Started? Start Small, But Start.
Here’s the most important thing I want you to remember: you don’t have to have a fancy home gym or spend hundreds of dollars to start building strength.
If you’re new to this, start simple. A pair of 10 or 15-pound dumbbells is enough to begin experimenting with many of these foundational moves.
As you get stronger, you can gradually increase the weight or add another pair in a heavier range.
If you belong to a gym, consider booking a session or two with a personal trainer. Even one introductory session can help you feel more confident about form, safety, and progression. Trainers are there to help you succeed, and many love nothing more than getting women started on a strength journey. (Of course this is true for you guys too).
And remember, you don’t have to do this alone.
Find a friend to be your accountability partner. Commit to lifting twice a week together, send each other workout check-ins, or celebrate milestones side by side. It’s so much easier, and more fun, to stick with it when you’re doing it together.
Other ideas to get you started:
Schedule your sessions like appointments. Put them on your calendar - they matter.
Track your progress. Jot down the weights you use and reps you complete. Seeing progress builds motivation.
Pair lifting with something you love. A great playlist, a podcast, or even an audiobook can make the time fly.
The key is to start experimenting and start now. Your body will adapt faster than you think. Every rep, every set, every small effort sends a powerful message to your bones and muscles: We’re not done yet.
The Bottom Line
We can rebuild bone. We can build muscle. And we can rewrite the story of how we age — starting right now.
We can stare a diagnosis in the face and calmly say, “We’re not done.”
Because we’re not. We can fight back, rebuild what’s been lost, and return to living boldly, vibrantly, and strongly.