Strong Bones, Strong Body: Why Weight Training is a Non Negotiable After 40

If you're in your 40s or navigating the shifts of perimenopause, your body is going through more than just hormonal changes. One major (and often silent) shift happening beneath the surface? Bone loss.

Starting around age 40, women naturally begin to lose bone density. Once perimenopause kicks in and estrogen levels drop, that bone loss can accelerate rapidly, raising the risk of osteoporosis and fractures later in life.

But here’s the empowering truth: you are not powerless.

In fact, one of the most effective tools for protecting your bones and building a resilient, strong body is already at your fingertips: weight training.

Why Lifting Weights Is Essential for Bone Health

 Here’s how strength training works its magic when it comes to bone density and long term health:

Builds Bone Density

When you lift weights, your muscles pull on your bones. This stress signals your body to increase bone formation, making them stronger just like it does with your muscles.

Supports Joint Stability
As you build muscle around your joints, you reduce strain, stiffness, and risk of injury. This is especially helpful if you deal with aches or inflammation.

Enhances Calcium Absorption

Weight bearing movements actually help your body better utilise calcium from food or supplements, directly reinforcing your bones where it matters most.

How to Start Strength Training for Bone Health

You don’t need to be a gym rat or lift crazy heavy weights to get the benefits. What matters is consistency and the right approach:

Focus on Compound Movements

Squats, deadlifts, lunges, rows, and presses are your best friends. These exercises load the spine and hips—the very areas where women most commonly lose bone density.

Use Progressive Overload
Start where you are and gradually increase resistance over time. This consistent challenge is what helps bones and muscles continue to adapt and grow stronger.

Train 2–3 Times Per Week

You don’t need daily sessions. Just two to three well structured workouts a week can make a big difference in your bone health and overall strength.

Bonus Tip: Don’t Forget Your Magnesium

 Magnesium plays a key role in calcium absorption and supports muscle recovery after training. Without enough magnesium, your body can’t use calcium efficiently, so you’re missing out on those bone building benefits.

Add magnesium rich foods like almonds, spinach, pumpkin seeds, and avocado to your daily plate, or consider a well absorbed supplement (magnesium glycinate is a great option).

Final Thoughts

Lifting weights isn’t just about muscle tone or aesthetics, it’s about empowerment, protection, and longevity.

It’s how you safeguard your future self: the woman who wants to hike, dance, carry groceries with ease, and feel strong in her body for decades to come.

If you're not already strength training, consider this your nudge to start. And if you are - keep going. Your bones (and body) will thank you.