Q: I’m in perimenopause and keep hearing that strength training can help prevent osteoporosis. Is that really true?
A: Yes, strength training is one of the best things you can do for your bones during perimenopause. As estrogen levels drop, women naturally start to lose bone density, which increases the risk of osteoporosis. Resistance exercises like lifting weights or using resistance bands apply stress to the bones, which helps stimulate bone growth and slow down bone loss.
Studies show that strength training can maintain or even improve bone density, especially in areas most prone to fractures like the hips and spine. It also helps build muscle, improve balance and reduce the risk of falls. You don’t need to become a bodybuilder. Simple moves like squats, lunges or push-ups can make a real difference.
Most guidelines recommend strength training at least twice a week. That can be at the gym, at home or in a group fitness class. The key is consistency. If you’re just starting out, it’s smart to work with a trainer or talk to your doctor to make sure you’re using good form and avoiding injury.
It’s also worth noting that strength training is helpful beyond bone health. It can support metabolism, protect joints and improve mood, which can all be affected during the menopause transition.
So yes, strength training is absolutely worth doing. A few sessions a week can go a long way in protecting your bones and supporting your overall health in perimenopause and beyond.
— Dr. Bradford Mitchell is a sports medicine physician with Center for Sports Medicine & Orthopaedics and a member of the Chattanooga-Hamilton County Medical Society.