The Bone Health Mistake Experts Want Women to Avoid

The Bone Health Mistake Experts Want Women to Avoid

Raising awareness during Menopause Awareness Month and World Osteoporosis Day

One misconception many women have about bone health is that protecting it is simply a matter of getting enough calcium and vitamin D. While both play an important role, many overlook the impact that strength training can have on preserving bone density and muscle mass as they age.

"Women begin to lose bone density and muscle mass around age 30," said Christina Hacking, PA-C, Aspirus Health. Menopause accelerates this process. As estrogen levels decline, up to 20 percent of a woman's bone mass can deteriorate, putting them at a significantly higher risk for osteoporosis and fractures.

The good news is that there are steps women can take to help slow these changes. Experts increasingly recognize resistance training as one of the most effective ways to preserve bone density, maintain muscle mass, and support healthy aging. "It's really important to have strong bones and muscles, because it allows us to be more physically active, mobile and independent," Hacking said.

Those benefits extend beyond everyday activities. Strong muscles and healthy bones are associated with better overall function, reduced fall risk, and improved quality of life.

Hacking also notes that maintaining strength isn't just about preserving independence. It may also play a role in longevity. "It can actually increase our survival rate," she said. In a 2026 study involving more than 147,000 adults, researchers found that regular resistance training was associated with a lower risk of death from all causes, as well as lower rates of cardiovascular disease and certain cancers.

Incorporating resistance training into your routine doesn't have to mean spending hours in a gym or lifting heavy weights every day. Earlier this year, the American College of Sports Medicine updated its resistance training recommendations for the first time in nearly two decades, emphasizing that effective strength training can take many forms. Free weights, weight machines, resistance bands and bodyweight exercises such as squats, lunges and pushups can all help build strength. The organization recommends training all major muscle groups at least twice per week.

Just as importantly, women don't have to start in their 20s or 30s to see results. "Research actually shows that post-menopause you can still benefit from doing resistance training," Hacking said. "It can actually help preserve bone density as well as strengthen it."

During Menopause Awareness Month and in recognition of World Osteoporosis Day on October 20, Hacking hopes women view strength training not just as a passing fitness trend, but as an investment in their long-term health. "Be proactive about your health and take preventative measures," she said. "It's never too early or too late to start."

If you have questions about menopause, osteoporosis or ways to safely incorporate resistance training into your routine, talk with your primary care provider or OB-GYN. To find an Aspirus provider near you, visit aspirus.org and use the Find a Doctor tool.

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