Bone Density and Lifting: How Loading Helps

Bone mineral density typically declines around the menopause transition. Because bone remodels in response to mechanical loading, training that applies meaningful force — through resistance work and, where appropriate, impact — is a central part of most bone-health guidance.

What loading looks like in practice

• Resistance training that progresses in load rather than staying at a fixed weight.
• Weight-bearing movement such as walking, stair climbing or hiking.
• Impact work such as low hops, only when cleared and appropriate for you.
• Balance work to reduce falls risk, which matters as much as density itself.