Perimenopause & Bone Health: Ask the Doctor

Q: I’m in perimenopause and keep hearing that strength training can help prevent osteoporosis. Is that really true?

A: Yes, strength training is one of the best things you can do for your bones during perimenopause. As estrogen levels drop, women naturally start to lose bone density, which increases the risk of osteoporosis. Resistance exercises like lifting weights or using resistance bands apply stress to the bones, which helps stimulate bone growth and slow bone loss.

It’s also important to know that managing bone health is most effective with a comprehensive approach. Seeing your primary care doctor to discuss medications and optimizing your nutrition are important treatment options for those with decreased bone mineral density. Strength training and exercise are powerful complements to these measures—and they come with benefits that extend well beyond bone health.

Studies show that strength training can maintain or even improve bone density, especially in areas most prone to fractures like the hips and spine. It also builds muscle mass, improves balance, reduces the risk of falls, and provides cardiovascular benefits such as lowering blood pressure. Staying consistent with exercise can even help slow or prevent the weight gain that often comes with perimenopause.

Beyond the physical, strength training can support metabolism, protect joints, and improve mood—all of which can be affected during the menopause transition. Staying strong and active also helps maintain independence and the ability to continue enjoying the activities and hobbies you love well into postmenopausal life.

Most guidelines recommend strength training at least twice a week. That can be at the gym, at home, or in a group class. If you’re just starting out, working with a physical therapist or trainer can be a safe and effective way to learn proper form, avoid injury, and create an exercise plan tailored to your needs and goals.

So yes—strength training is absolutely worth doing. A few sessions a week can go a long way in protecting your bones, improving your overall health, and helping you thrive through perimenopause and beyond.

Bradford Mitchell, MD
Sports Medicine & Non-Operative Orthopaedic Specialist