Active lifestyle
The single most protective thing for your bones after menopause
By Dr Marylyn Poynter ·
If I had to name one habit with the strongest evidence behind it for postmenopausal bone health, it wouldn't be a supplement.
It is resistance training. A 2025 meta-analysis pooling 17 randomised controlled trials (690 women) found that structured resistance exercise measurably supports bone density in women past menopause. That is not a gentle suggestion; it is a repeated, trial-tested finding.
This doesn't mean you need a barbell and a gym membership tomorrow. It means that the twice-weekly strength session you've been putting off is doing more for your skeleton than most of what's marketed to you for this purpose. Bodyweight exercises count. A resistance band counts.
Start small. Start twice a week. If you have osteoporosis, a previous fracture or a joint problem, ask your doctor or a physiotherapist which exercises are right for you before you begin.
Sources
- Zhao et al., 2025. Meta-analysis of 17 randomised controlled trials (n = 690) of resistance training and bone mineral density in postmenopausal women.
This article is educational and does not replace medical advice. Please talk to your doctor or healthcare provider about any symptoms that concern you.