Training for Strong Bones in later life

When we think about protecting our bones, most people think of calcium or vitamin D. But one of the most powerful tools we have to maintain—and even improve—bone mineral density (BMD) is exercise, particularly resistance and impact training.

As we age, especially post-menopause, we naturally lose bone mass. This increases the risk of osteoporosis, which often remains silent until a fracture occurs. Fortunately, research shows that the right kind of physical activity can help preserve and even increase BMD—especially in women.

The Power of Strength: The LIFTMOR Study

In 2015, the LIFTMOR study (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation), led by Dr. Belinda Beck in Australia, made headlines. This groundbreaking research investigated whether high-intensity resistance and impact training could safely and effectively improve BMD in postmenopausal women with low bone mass.

Participants performed supervised exercises like barbell deadlifts, squats, overhead presses, and jumping chin-ups—three times per week for eight months. The result? Significant improvements in bone density at the spine and hip, as well as gains in strength and functional capacity.

Importantly, there were no serious injuries, challenging the outdated belief that high-impact exercise is unsafe for older women with low bone mass. The takeaway is clear: lifting heavy weights, when done correctly and safely, builds stronger bones.

How Does Exercise Improve Bone Density?

Bones are living tissue. Like muscles, they respond to stress by getting stronger. When we lift weights or absorb impact through jumping or resistance exercises, we stimulate bone-forming cells (osteoblasts). This leads to greater bone strength, especially at key fracture sites like the spine and hips.

However, not all exercise is equal. Walking, swimming, or yoga may support overall health, but only resistance and impact loading have been proven to significantly improve BMD.

Where Pelvic Health Physiotherapy Fits In

You might be wondering—how does this relate to pelvic health? The answer: completely.

Many women avoid strength training due to fear of injury, pelvic organ prolapse, or bladder leakage. That’s where pelvic health physiotherapists can help. We specialize in developing individualised, safe, and progressive whole body strength programs that:

• Address pelvic floor concerns (e.g., prolapse, incontinence)
• Integrate pelvic floor muscle training alongside strength and impact exercises
• Build confidence with proper breathing, bracing, and form

By working closely with your physiotherapist, you can improve your bone health without compromising your pelvic health.

It’s Never Too Late to Start

Whether you're in your 30s and thinking ahead, or postmenopausal and hoping to regain strength, it's never too late to benefit from strength training. With expert guidance, you can build a strong foundation—both literally and figuratively.

If you’d like to learn more about how we support women in building stronger bones and resilient bodies, contact our clinic to book an assessment. Your bones—and your pelvic floor—will thank you.