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The Statistic That Stopped Me In My Tracks
A few months ago, I was driving to my stroller club group, listening to a book called “ROAR” by Dr. Stacy Sims, when she said, “One in two women over the age of 50 will break a bone,” and I had to pause to let that statistic sink in.
ONE in TWO women over the age of 50 will break a bone. I remember thinking, if nearly 50% of women will break a bone, and we know that for someone with osteoporosis, a broken bone can increase mortality rates, especially within the first year after, then why are we not talking about this more?? Why are we not, from a young age, being taught how to prevent muscle and bone loss?
One thing I hear over and over again, as a trainer, is “I don’t want to get bulky.” I totally understand that in a society that glorifies being small, the thought of putting on muscle mass can seem scary and might deter you from getting started. But I wonder if we all understood what osteopenia and osteoporosis are, and how the presence of muscle mass can make such a huge difference in our journey (and longevity), would we view muscles differently?
Would we instead be doing everything possible to accumulate strength? The good news is, getting stronger doesn’t require getting “bulky,” and it is honestly very difficult to get bulky and takes lots of intentional work (trust me, I am actively trying!).
The Truth About Bone Denisty As Women Age
But here is what’s really happening to our bones as we age: women’s bone density typically peaks around 25-30 years old and then plateaus until they hit perimenopause. For most women, once they reach their mid-40s, they will begin losing an average of 0.4 percent of their bone mineral density each year. As women get closer to menopause (typically 50-54 years old), that percentage can increase to 4.4 over a 5-year period, with the last year of perimenopause showing the biggest decrease.
Hearing this statistic can feel daunting, but the wonderful news is, there are things we can do to maintain and even build muscles, which in turn is going to help keep bones strong.
So what can we do? If there was one thing I would recommend to every single person, but especially those who are over 30, it would be intentional strength training 2-3 times per week. Strength training helps to build muscle and puts more stress on bones, which in turn increases (or maintains) bone mineral density.
Strength training that focuses on the full body will also help improve balance, which is so important as we age. Building a reserve of muscle and then working to maintain it through the menopause transition will help to ensure you are not one of the 40% of women who will break a bone after 50. While the sooner we begin, the better, it’s never too late to start, and even if you are post menopausal, there are so many benefits to starting a strength training plan.
What I Recommend To Help Build And Maintain Bone Density
- Strength training 2-3 times/week for at least 30 minutes/ session
- Focus on compound movements such as squats, deadlifts, presses, rows, etc > A compound movement is one that loads across multiple joints at once
- Work up to lifting at 80% of your training max or a RPE (rate of perceived exertion) of 8 out of 10. This may take time to build up to, and that is ok, start where you are > RPE is used to measure how hard your body works during a particular exercise. Using a scale of 0-10 can help you maintain the stimulus of the exercise without having to know your exact training max.
- Accessory work that focuses on increasing power, such as medicine ball slams > Power training helps to improve reaction time and can decrease fall risk
- Accessory work for improved balance
- Build in some form of impact training, such as jump rope, jumping jacks, skate jumps, etc > Impact training provides a strong stimulus for building and maintaining bone mass
- Use progressive overload > gradually increasing the demands put on your body over time
- If you are brand new to strength training, I recommend mastering body weight movements, then gradually add weights
Sample Strength Training Workout:
Warm Up |
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Power Practice |
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Strength Training | 1a Dumbbell Goblet Squat 3×6 1b Half Kneeling Landmine Press 3×8/side 2a Kettlebell Suitcase Deadlift 4×8/side 2b Inverted Row 4×8 3a Incline Pushup 2×10 3b Tall Kneeling Pallof Press 2×8 with a 2-second pause at end range |
This would take about 45 minutes to complete. If you need shorter, you can always take out an exercise or two.
Sample Strength Training Workout For A Beginner:
Warm Up |
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Power Practice |
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Strength Training | 1a Air Squat to Box 3×8 1b Standing Banded Press 3×8/side
2a Hinge Against the wall 3×8/side 2b Banded Row 3×8
3a Incline Pushup 2×5-8 3b Standing Pallof Press 2×4 with a 3-second pause at end range |
I know getting started can feel hard and maybe even a little scary.
If you would like more guidance on your strength journey, click the button below, and we can set up a 15-minute call to discuss your individual training goals and needs.
Hi, I am Amisha (she/her).
I am based in Houston, Texas, and help women get stronger, both in person and online!
I have been in the fitness industry for over 10 years but it wasn’t until I had my daughter that I realized all of the gaps that exist in the industry for women but especially, for mothers.
Fast forward to now as I am entering my mid 30s and watching friends starting to experience perimenopause but with little to no support/collective knowledge.
This is exactly why I have dedicated so much time and energy to learning how to best support women through major life transitions such as pregnancy, postpartum, and, perimenopause. So many women start to experience changes in their bodies in their 30s and it can be overwhelming and isolating.
I believe resistance training is one of the best things we as humans can do for our overall health and wellness. I also know how hard and even scary it can be to get started.
If you are ready to start your journey and need a little support, then you are in the right place!
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