Women's Health March 20, 2026 0 Comments

Unlock the One Shocking Exercise Every Woman Over 30 Needs to Bulletproof Her Bones—Doctors Swear By It!

Ever stop to think about the bones in your body? No, not just when you’re trying to crack that knuckle or freak out about a sudden twinge — but the invisible fortress holding you upright, day in and day out. Bone health often flies under the radar, working silently to keep you formidable inside and out. Yet, life’s wild hormonal rollercoaster — pregnancy, menopause, and the sneaky shifts in between — can sabotage your skeletal strength before you even notice. But here’s the kicker: osteoporosis might creep in quietly, but your answer is louder than ever — weight-bearing exercises. You don’t have to be hitting the gym like a bodybuilder; even simple resistance training can armor your bones, build muscle, and lock down long-term strength. Ready to turn your bones into steel? Let’s dive into why starting this now is the smartest move you’ll make for your body’s foundation. LEARN MORE

9 min read

Bone health may not be something you think about every day, but it’s silently working behind the scenes to keep you strong and supported from the inside out.

However, hormonal changes throughout life—from pregnancy to menopause—can quietly weaken your bones without you even realizing it. And while osteoporosis (the medical term for bone density loss) might not show obvious symptoms until it’s too late, there’s something powerful you can do about it now: weight-bearing exercise.

Studies show that resistance exercises for bone health are essential for maintaining and improving bone density. This may include using free weights, weight machines, medicine balls, resistance bands, or walking with a weighted vest to increase the load on your bones and build strength—weight-bearing bodyweight exercises can even work!

The best exercises for bone health not only help build bone strength but also improve muscle mass, which means better support for your skeleton. This is particularly beneficial for older women and those post-menopause, as it helps counteract the bone loss that often occurs during this phase of life, according to a 2022 study in Endocrinology.

Below, experts explain why it’s important to be proactive about bone health early in life, who’s at risk of bone density issues, and how to get started with an exercise routine that supports your skeletal system.

Meet the experts: Spencer Stein, MD, is an orthopedic sports surgeon at NYU Langone, in New York City. David Abbasi, MD, is an orthopedic sports surgeon and founder of Prime Orthopedics and Regenerative Center in Delray Beach, Florida. Molly Ertel, CPT, is a lead trainer at DOGPOUND in New York City. Zay Washington, CPT, is a lead trainer at DOGPOUND in Los Angeles and New York City.

Why Bone Health Matters (Especially As You Age)

About 54 million Americans currently live with osteoporosis (advanced bone density loss) or osteopenia (moderate bone density loss), and the risk rises as we age, according to a 2021 report from the Bone Health and Osteoporosis Foundation. During menopause, women are at particularly high risk of developing osteoporosis or osteopenia.

In fact, women lose up to 10 percent of their bone density in the first five years of menopause, putting them at risk of fragility fractures such as in the hip or wrist, says Spencer Stein, MD, an orthopedic surgeon at NYU Langone. “Menopause causes a drop in estrogen, which then causes drop in bone calcium,” explains Dr. David Abbasi, MD, an orthopedic sports surgeon. One in two women over age 60 will suffer from at least one fracture due to osteoporosis, according to a report from the Victoria, Australia Department of Health updated in 2024.

Pregnant women may be more susceptible to weakened bones, too. During pregnancy, the body transmits calcium to the growing fetus to bolster bone development, which can temporarily reduce the mother’s bone density, says Dr. Abbasi. And here’s the kicker: breastfeeding can further deplete calcium levels. But, again, there’s hope, as bone density typically recovers with time after childbirth and breastfeeding, especially with proper nutrition and care.

How To Prevent (And Counteract) Bone Density Issues

When it comes to bone density loss, preventing and intervening as early as possible is key, and resistance training is a great way to do just that. Even a few minutes of consistent movement each day can make a difference, according to Molly Ertel, CPT, a lead trainer at DOGPOUND.

“Strength training helps promote bone density by applying controlled stress to bones, which triggers the body to rebuild and strengthen them through a process called bone remodeling,” she says. The level of appropriate stress varies based on fitness level, bone density status, type of exercise, and weight used, but no matter what, you can count on resistance training to always encourage bone growth. Regular weight-bearing exercise not only promotes bone growth, but it strengthens muscles too, which helps to protect your bones long-term.

Experts recommend establishing a consistent and sustainable routine that works for your schedule and the kind of workouts you enjoy most, which may require first consulting a professional (either a physical therapist or doctor) to understand the best plan of action. When you’re ready to get started with your resistance training routine, you’ll want to first master using your own bodyweight before progressing to heavier loads.

Once you’ve nailed form and feel ready to advance, you can add in weights. Progressive overload (A.K.A. gradually increasing the amount of resistance used over time) is a great approach to promote bone health and reduce the risk of osteoporosis, says Zay Washington, CPT, a lead coach at DOGPOUND. Washington suggests increasing the weight by two to 10 percent for upper body exercises and five to 10 percent for lower body exercises approximately every four weeks.

Plyometrics have also been found to mitigate postmenopausal osteoporosis, according to a 2023 systematic review in Cureus. High-impact exercises, like jumping rope and running, exert high magnitude force on the bones and improve density.

Best Exercises For Bone Health

By starting a bone-strengthening exercise routine, you’re not just building muscle—you’re shoring up the very structure that supports your entire body. And remember: like most physical benefits of exercise, bone remodeling takes time, patience, and dedication to strength training. Below, Washington recommended 10 exercises he finds effective for building and maintaining bone strength. All of these exercises add load to your bones, through external weight or impact.

Of course, talk to your doctor before starting any exercises program. If you’ve already been diagnosed with osteoporosis, some of the high impact moves here might be dangerous depending on the severity of your condition (more on that below!).

Instructions: Choose five moves from the list of exercises below. Perform each move for three sets of 45 seconds, resting for 30 to 90 seconds in between each set. Repeat the entire five-move circuit at least twice for a comprehensive workout. For weighted exercises, choose a load that feels challenging but doable with good form for the last few reps of each set.

Time: 15 minutes | Equipment: Exercise mat, dumbbells (all optional) | Good for: Full-body

Goblet Squat

How to:

Stand with feet hip-width apart and hold a weight in front of your chest with both hands, elbows pointing toward floor.
Hinge hips back and bend knees to lower into a squat.
Push through the whole foot, and power through the glutes to return to standing. That’s 1 rep.

Reverse Lunge

How to:

Stand with feet hip-width apart, holding one dumbbell in each hand.
Step back with right leg and bend both knees as you lower until knees are both bent at 90-degree angles.
Push through left foot to stand. That’s 1 rep.
Complete all reps, then repeat on the other side.

Deadlift

How to:

Stand with feet hip-width apart. Hold dumbbells out in front of you, near thighs (optional).
Keeping back and legs straight, hinge at the hips and focus on sending your hips and butt back as you lower the barbell/dumbbells toward the ground. Make sure your weight is in your heels and inhale, McParland adds.
Maintain that position and lower yourself as far as your flexibility allows, ideally with the weight(s) landing at least in the middle of your shins.
Engage your glutes, contract your hips, and drive back to the starting position, locking your hips out at the top. Exhale. You should feel a squeeze in your hips and quads as you lock them out. That’s 1 rep.

Pushup

How to:

Bring yourself into a high plank position, with your feet to a bit wider than hip-width apart. This will give you more stability.
Think about wrapping your shoulders back, but keeping your ribcage knit together. Everything is super engaged in your core.
As you lower yourself down, elbows should point out at 45-degree angle. Don’t let your elbows flare out wide, but don’t keep them too narrow, either. Then push through your entire hand and straighten you arms, pressing yourself back up. That’s 1 rep.

Pro tip: If you’re not ready for full-out pushups, try incline pushups instead, putting your hands on a stable elevated surface like a box or bench. Elevating the hands allows this move to feel a little more accessible.

Hip Thrust

How to:

Sit with feet flat on the floor in front of a couch, workout bench, stability ball, or stable chair, resting your shoulder blades directly across the surface. (Option to put dumbbell or barbell across your lap.)
Lift seat up off floor and walk feet out until planted slightly beyond knees. This is your starting position.
Push through heels and engage glutes to extend hips up until body forms a straight line from shoulders to knees.
Reverse the movement to return to start. That’s 1 rep.

Seated Overhead Press

How to:

In any seated position that you feel comfortable, sit with good posture (shoulders over hips, spine neutral, navel drawn in). Bring dumbbells to your shoulders with bent arms and your elbows wide to your sides but still visible in your periphery.
Press one weight directly overhead until your arm is completely straight. Pause, then slowly lower back to the starting position. That’s 1 rep.
Repeat on the other side.

Pro tip: Try not to let your rib cage flare out or back arch as the weight goes overhead.

Pogo Hops

How to:

Start standing, feet shoulder-width apart.
Keep arms by sides.
Jump up and down by bouncing off the balls of the feet. Maintain a slight bend in the knees.

High Knees

How to:

Start in a standing position on mat.
Bend arms at 90-degree angles, elbows close to sides, and hands at hip height in front of body.
Bend right leg and lift right knee up to tap palm.
Return right knee to floor.
Quickly repeat on left side. That’s 1 rep. Continue alternating sides.

Jump Rope

How to:

Start with feet together and arms by sides.
Bend at elbows (but keep them close to body) to bring forearms wide and up to hip height.
Begin making small circles with both forearms in a forward motion while simultaneously taking quick hops with feet. (If you’re using a jump rope, the goal is to revolve the cord around body and clear it under feet with every hop.)
One jump equals one rep.

Jump Squat

How to:

Start in a squat (feet under shoulders, toes facing forward, thighs parallel to floor) with torso upright and hands clasped in front of chest.
Press through feet to straighten legs and jump up off the floor while swinging straight arms behind body.
Land back in a squat position. That’s 1 rep.

Exercises To Avoid if You Have Low Bone Density

Those who are already dealing with osteopenia or osteoporosis must be extra cautious of the stress they’re putting on their body to avoid developing further bone weakness and prevent fractures. “High-impact activities like running or jumping can be tough on your bones, and moves that involve forward bending, like crunches or toe-touches, can put extra pressure on your spine,” says Ertel.

Twisting exercises and heavy lifting can be risky, especially when they compress the spine. Any activity with a high risk of falls are to be avoided as well, such as skiing or tennis. Instead, Ertel suggests sticking to low-impact options like walking, swimming, bodyweight moves, or using stationary equipment to keep moving in a safe and stable manner.

Additional Tips For Healthy Bone Density

To promote healthy bone density, pair resistance training with proper nutrition and supplements. Dr. Abbasi recommends taking at least 1200 mg of calcium and 1000 IU of vitamin D daily—a multivitamin alone is not enough.

Medicare generally covers a bone density scan every other year for women over 65 and men over the age of 70. However, the Bone Health and Osteoporosis Foundation says that scans can begin even earlier, as early as age 50, for those more susceptible to fractures.

Those at high risk should get a bone density scan every two years, while those at moderate or low risk can wait every five to 15 years. The test, called a DEXA scan, X-rays the body, typically targeting the spine and hips. It is a painless procedure that involves lying on your back for 10 to 20 minutes while being scanned. Research your local radiology center or hospital to see if they offer a DEXA scan. Keep in mind: pregnant women should avoid a bone density scan (or any type of radiation) before childbirth.

Find the Perfect Women’s Health Training Program for You

Carrie Berk is a 22-year-old journalist and bestselling author. Her upcoming title, Mindfire, is available for pre-order on Amazon now. She is also a social media influencer with nearly 4 million followers on TikTok and 1 million on Instagram.