Bone Strong: Why Weight Training Might Be the Most Important Exercise Women Aren't Doing

I've spent years exploring women's health and fitness, but there's one area that doesn't get nearly enough attention: bone health. Today, I want to share something that quite literally changed my life, and could change yours too.

My Unexpected Recovery Story

For about five years, I dealt with gradually increasing foot discomfort that eventually developed into significant pain. Every morning, I'd wake up and brace myself for that first painful step out of bed. The discomfort was consistent, nagging, and eventually severe enough to impact my daily activities.

I tried several conventional approaches with limited success. My journey led me to explore the barefoot movement and minimalist footwear, which began shifting my perspective away from traditional treatments. While this was helpful, the real breakthrough came when I connected the dots with load-bearing exercise.

What finally made the difference? Strategic weight training combined with mindful foot mechanics. After incorporating heavy, load-bearing exercises that specifically worked my lower body, the chronic pain began to fade. I found that doing these exercises barefoot when appropriate allowed me to rebuild strength in the small muscles of my feet while also strengthening the 26 bones in each foot.

What I didn't fully appreciate at the time was how these exercises were strengthening not just muscles, but the bones themselves. The human foot contains nearly a quarter of all the bones in the human body, and like all bones, these structures respond to loading by becoming stronger and more resilient. Weekly plyometric (jumping) exercises further enhanced this effect by creating impact forces that stimulate bone growth.

This understanding of how bones adapt to stress became the cornerstone of my approach to both resolving my foot pain and building overall skeletal strength. The transformation wasn't immediate—it took consistent, mindful training—but the results have been nothing short of life-changing. Today, I'm thrilled to say the pain that once limited my daily activities is completely gone.

While I did also begin hormone therapy during this period (which likely contributed to my improvement), the connection between weight-bearing exercise and the healing of my chronic foot pain was unmistakable. The science behind this connection is fascinating, and it's something every woman should know about.

The Science of Bone Adaptation

Recently, I was captivated by research from Professor Belinda Beck, an exercise scientist who founded The Bone Clinic in Australia. Her groundbreaking work demonstrated something that challenges conventional wisdom: osteoporosis can be reversed through proper weight training.

Here's what I found most fascinating:

Bones are living tissue. Far from being static structures, our bones are constantly remodeling themselves in response to the demands we place on them. This is called Wolff's Law, which essentially states that bone will adapt to the loads under which it is placed.

The right kind of stress makes bones stronger. When we put our bones under load—specifically through weight-bearing exercises that cause impact or resistance—they respond by becoming denser and stronger. Without this stimulus, they gradually lose density, regardless of age or gender.

Even significantly compromised bones can improve. In the LIFTMOR study, postmenopausal women with already-diagnosed low bone density (osteopenia or osteoporosis) made remarkable gains. After 8 months of twice-weekly, 30-minute supervised weight training sessions:

• Spine bone mineral density improved by about 3% in the training group

• Control group participants lost 1-1.5% in the same period

• The cortical thickness of the hip increased by 13% (the hard outer shell of the bone)

But perhaps most impressively, many participants progressed from using broomsticks to deadlifting their own body weight—these were women in their 60s and 70s with diagnosed bone loss!

Why This Matters for All Women

The implications of this research extend far beyond those already diagnosed with bone loss:

For younger women (20s-40s): This is your bone-building prime. The density you establish now will be your reserve for later life. Think of it as making deposits in your bone bank.

For women in perimenopause and menopause: During this transition, women can lose up to 20% of their bone density in just 5-7 years without intervention. Weight training is one of the most powerful tools to minimize this loss.

For older women: Even if you've already experienced bone loss, it's not too late. The research shows you can rebuild bone density and, crucially, reduce fracture risk through proper strength training.

The Hidden Danger We Don't Talk About Enough

The statistics around bone fractures are sobering. A hip fracture is not just a temporary setback—it can be life-altering or even life-threatening. Research shows that women who experience a hip fracture have a 20-30% increased risk of dying within the following year, and this elevated risk persists for several years after the fracture.

Even more concerning, among those who survive, many never regain their previous level of independence. About 40% are unable to walk independently again, and approximately 60% require assistance with at least one essential daily activity a year later.

These aren't just numbers—they represent a profound loss of independence, quality of life, and for many, a shortened lifespan. This is why I'm so passionate about sharing what I've learned about bone health. Strong bones aren't just about preventing osteoporosis as a diagnosis; they're about preserving your autonomy, mobility, and vitality throughout your entire life.

Not All Exercise Is Created Equal

Here's where many women get confused. We often think that any type of exercise will benefit bone health, but that's simply not the case:

Swimming: Wonderful for cardiovascular health and joint-friendly movement, but almost useless for bone building because it's non-weight-bearing. The water supports your body weight, removing the stimulus bones need to strengthen.

Walking: Better than swimming for bones, but typically doesn't provide enough stimulus to significantly improve bone density. It's great for general health and maintaining function, but insufficient for reversing bone loss.

Cycling: Like swimming, it's low-impact and doesn't provide the loading stimulus bones need. Your body weight is supported by the bicycle, removing the crucial element of resistance that builds bone.

Yoga and Pilates: Great for flexibility and some strength, but unless they incorporate significant resistance, they don't optimally stimulate bone growth. They're excellent complements to a bone-building program but insufficient on their own.

What actually works? Exercises that:

• Load the spine and hips (the most common fracture sites)

• Involve impact (like jumping or landing)

• Require your muscles to work against significant resistance

• Challenge your balance and coordination

Research shows exercises like squats, deadlifts, overhead presses, and lunges—with progressively increasing weights—provide the most benefit. Add in some plyometric movements like box jumps or jump squats (modified as needed for your current ability), and you've got a powerful bone-building combination.

Starting Your Bone-Building Journey

If you're new to weight training or concerned about safety, here's how to begin:

1. Master proper form first. Start with bodyweight exercises or very light weights and focus on technique. Never sacrifice form for heavier weights. Remember that good form is your best protection against injury.

2. Progress gradually. Bones adapt more slowly than muscles. Increase weights conservatively—about 5-10% at a time—and be patient with the process. Consistency matters more than intensity, especially at first.

3. Focus on compound movements. Exercises that work multiple muscle groups simultaneously (like squats and deadlifts) provide the greatest bone-building stimulus. These movements also mimic real-life activities, making them functional as well as beneficial.

4. Ensure adequate recovery. Aim for 2-3 strength sessions per week with at least 48 hours between working the same muscle groups. This gives your bones and muscles time to respond and strengthen.

5. Remember that supervision matters. Especially if you already have bone density concerns, working with a qualified professional can ensure you're exercising safely and effectively. Even a few sessions to learn proper technique can make a significant difference.

Beyond Exercise: Building a Bone-Healthy Lifestyle

While weight training is powerful, it's just one piece of the puzzle:

Nutrition: Calcium (1000-1200mg daily) and vitamin D are essential. Dairy products, leafy greens, and fortified foods can help meet your calcium needs, while sun exposure and possibly supplements can provide vitamin D.

Protein: Aim for at least 1 gram per pound of body weight daily. Protein is crucial for bone formation and maintenance.

Hormonal health: Estrogen plays a vital role in maintaining bone density. If you're approaching or in menopause, discussing hormone replacement therapy with a knowledgeable healthcare provider might be worth considering.

Becoming Your Own Health Advocate

I've learned that taking control of my health sometimes means going beyond conventional healthcare pathways. Soon, I'll be getting a DEXA scan as a baseline measurement of my bone density, body composition, and visceral fat levels—not because my doctor ordered it, but because I value this information.

I've also found tremendous value in working with healthcare providers on a cash basis, outside the insurance system. The quality of care and level of personalized attention I've received has been worth every penny.

When it comes to your health, sometimes you need to lead the way rather than waiting for the system to catch up.

My Invitation to You

If you're inspired to begin your own bone-building journey, you don't have to do it alone. While I don't offer in-person training, I provide both virtual training programs and coaching services designed to help you get started on the right path.

My coaching services help you determine where and how to begin based on your individual needs and circumstances. I can guide you in understanding what exercises will benefit you most, how to perform them correctly, and how to progress safely—even if you've never lifted weights before.

For those wanting more ongoing support, my virtual training programs offer customized routines that can help you build strength and bone density from the comfort of your own home or local gym, regardless of your current fitness level or bone health status.

Working with someone who understands the science of bone health and women's unique physiological needs can make all the difference in your results and confidence.

Weight training isn't just about looking stronger—it's about becoming structurally stronger from the inside out. It's about building a foundation that will support you for decades to come. And in my experience, it's one of the most empowering things a woman can do for her long-term health and independence.

I hope sharing this research and my personal experience inspires you to consider how strength training might benefit your own bone health journey. If you'd like to learn more about my personalized virtual training programs or coaching services designed specifically for women's bone and overall health, please visit my website or reach out by email to schedule a consultation. I'm here to help you navigate this important aspect of your wellness journey.