Building Stronger Bones — and a Stronger You
More women are being told they have osteopenia or osteoporosis, often without clear guidance on what to do next. The message can feel discouraging—but it shouldn’t be.
Bone loss is not the end of the story. It’s information. And information gives us the opportunity to act.
Bone Health Is About More Than Bone
Osteoporosis rarely develops in isolation. Bone loss is closely linked to muscle loss, strength decline, and hormonal changes, particularly during menopause.
This connection is best understood through a condition called sarcopenia.
What Is Sarcopenia?
Sarcopenia is the age-related loss of skeletal muscle mass, strength, and function. It often accelerates during midlife and menopause due to:
Declining estrogen
Reduced muscle protein synthesis
Increased inflammation
Physical inactivity
Why this matters? Muscle applies mechanical force to bone. Less muscle means less stimulus for bone maintenance, increasing fracture risk.
In short: weak muscles and weak bones tend to progress together.
Menopause and the Musculoskeletal System
During menopause, hormonal shifts affect the entire musculoskeletal system—not just bone density. Research on the musculoskeletal syndrome of menopause shows increases in:
Bone breakdown
Muscle loss
Inflammation and oxidative stress
Declines in strength, balance, and recovery
These changes raise the risk of falls, fractures, and loss of independence—but they are modifiable.
Why Resistance Training Matters
Resistance training is one of the most effective tools we have to counter musculoskeletal decline.
A 2024 systematic review and meta-analysis examining resistance training in healthy postmenopausal women found significant improvements in:
Lower-body strength
Upper-body strength
Aerobic capacity (VO₂max)
Dr González-Gálvez and associates concluded that resistance training performed approximately 3 days per week, in 60-minute sessions, improves physical fitness and quality of life in postmenopausal women.
While changes in bone mineral density can vary, improvements in strength, balance, and functional capacity are critical for reducing real-world fracture risk.
Bone health is not just about density—it’s about what your body can safely do.
Bone Responds to the Right Kind of Stress
Bone is living tissue. It responds to:
Progressive loading
Weight-bearing movements
Consistent resistance training
Random exercise is not enough. Bone adapts best to intentional, progressive strength training.
Creatine + Resistance Training: A Supportive Strategy
Emerging research suggests that creatine supplementation, when combined with resistance training, may further support musculoskeletal health in older adults.
Studies show associations with:
Reduced inflammation and oxidative stress
Lower markers of bone loss
Increased osteoblast (bone-building cell) activity
Increased lean mass
Higher IGF-1 and other anabolic growth factors
Creatine does not replace training—but it may enhance the body’s adaptive response to strength work, particularly in populations at higher risk for muscle and bone loss.
From Awareness to Action
If you’ve been told you have bone loss, the most important question isn’t whether things can change—it’s what you do next.
Strong bones are built through:
Strength training
Progressive challenge
Adequate recovery
Supportive nutrition
Consistency over time
Bone loss is information—not a verdict.
Ready to Train With Purpose?
If you’re looking for a science-driven, supportive way to build strength, protect bone health, and age with confidence, this is exactly why I created Better Bones.
Better Bones is an 8-week small-group strength training program designed to support:
Bone density
Muscle strength
Balance and confidence
Long-term independence
It’s not a general fitness class—it’s a targeted, evidence-based approach for women who want to move from awareness to action.
References
González-Gálvez, N., Moreno-Torres, J. M., & Vaquero-Cristóbal, R. (2024). Resistance training effects on healthy postmenopausal women: A systematic review with meta-analysis. Climacteric, 27(3), 296–304. https://doi.org/10.1080/13697137.2024.2310521
Kumar S, Smith C, Clifton-Bligh RJ, Beck BR, Girgis CM. Exercise for Postmenopausal Bone Health - Can We Raise the Bar? Curr Osteoporos Rep. 2025 Apr 10;23(1):20. doi: 10.1007/s11914-025-00912-7. PMID: 40210790; PMCID: PMC11985624. https://pubmed.ncbi.nlm.nih.gov/40210790/
Wright, V. J., Schwartzman, J. D., Itinoche, R., & Wittstein, J. (2024). The musculoskeletal syndrome of menopause. Climacteric, 27(5), 466–472. https://doi.org/10.1080/13697137.2024.2380363