Osteoporosis and menopause: exercises for stronger bones

Why bone health matters during menopause

As oestrogen levels fall, bone can be broken down faster than it’s replaced. This increases the risk of osteoporosis, which makes bones more fragile and more likely to break.

Regular exercise can help maintain or improve bone strength. It also strengthens muscles and improves balance, helping reduce the risk of falls. Exercise supports bone health alongside any prescribed osteoporosis treatment.

For more about risk factors, diagnosis, and treatment, read our guide to menopause and osteoporosis.

Before starting: Most people with osteoporosis can exercise safely. If you’ve had spinal fractures, several broken bones, or are recovering from a fracture, ask your doctor or physiotherapist which exercises are suitable for you.

Strength training for bone health

Strength training makes your muscles work against resistance. That resistance can come from your own body weight, bands, free weights, or gym machines.

You don’t have to start with heavy weights. Begin with movements you can control, learn the technique, and gradually increase the challenge as you get stronger.

Exercises to help build strength

Depending on your fitness and bone health, starting points may include:

• Sit-to-stands: Practise standing up from a sturdy chair and sitting down slowly. Use your hands for support if needed.
• Wall press-ups: These offer a more manageable starting point than press-ups on the floor.
• Resistance-band rows: These work the muscles of your upper back. Ask an instructor to show you how to set up the band and perform the movement.

Dumbbells and resistance machines offer other ways to progress. Filled water bottles or tins can provide light resistance when you’re starting out.

The Royal Osteoporosis Society’s strength-exercise videos demonstrate different levels and adaptations.

How often should you train, and how heavy should you lift?

The Royal Osteoporosis Society recommends strength exercise on two to three days a week, with at least a day’s rest between sessions.

Build up gradually towards eight to 12 repetitions of an exercise with good technique. If you can’t manage eight controlled repetitions, reduce the resistance. If 12 feels easy, it may be time to increase it.

A physiotherapist or qualified instructor with osteoporosis experience can help you choose suitable exercises and progress safely.

Strength training for bone health

Strength training makes your muscles work against resistance. That resistance can come from your own body weight, bands, free weights, or gym machines.

You don’t have to start with heavy weights. Begin with movements you can control, learn the technique, and gradually increase the challenge as you get stronger.

Exercises to help build strength

Depending on your fitness and bone health, starting points may include:

• Sit-to-stands: Practise standing up from a sturdy chair and sitting down slowly. Use your hands for support if needed.
• Wall press-ups: These offer a more manageable starting point than press-ups on the floor.
• Resistance-band rows: These work the muscles of your upper back. Ask an instructor to show you how to set up the band and perform the movement.

Dumbbells and resistance machines offer other ways to progress. Filled water bottles or tins can provide light resistance when you’re starting out.

How often should you train, and how heavy should you lift?

The Royal Osteoporosis Society recommends strength exercise on two to three days a week, with at least a day’s rest between sessions.

Build up gradually towards eight to 12 repetitions of an exercise with good technique. If you can’t manage eight controlled repetitions, reduce the resistance. If 12 feels easy, it may be time to increase it.

A physiotherapist or qualified instructor with osteoporosis experience can help you choose suitable exercises and progress safely.

Weight-bearing exercise for bones after menopause

Strength training works alongside weight-bearing exercise, where your feet and legs support your weight. Walking, marching, and stair climbing are examples of lower-impact activity. More demanding activities may be suitable as you become stronger, depending on your health and fracture history.

Swimming and cycling are useful for fitness, but they don’t provide the same impact through your bones.

Balance exercises matter too. They help you stay steady and reduce your chance of falling. If you’re unsteady, seek advice about improving your balance before increasing the impact of your exercise.

Fitter, Calmer, Stronger in 30 Days by Kate Rowe-Ham, published by Yellow Kite.

You might also like:

Kate Rowe-Ham’s 5 Minutes, 5 Questions

Osteoporosis explained

How to ease midlife joint pain