Bone Health Strengthening Workouts for Perimenopause (A 30-Minute Weekly Routine)
The following content may contain affiliate links. When you click and shop the links, we receive a commission.
TL;DR — What You’ll Learn in This Post
If you’re in perimenopause and starting to think more about bone health, this post will show you:
How I’m fitting bone-supporting strength workouts into a busy week
Why strength + brief impact matters more than endless cardio
A 30-minute, realistic workout you can do at home
Which exercises actually load the bones (without burning you out)
How to support bone health without high-intensity or extreme training
This isn’t about doing more. It’s about making what you’re already doing work better for your bones.
👉 Before we dive in → Grab my Pelvic Floor & Core Strengthening Flash Cards, designed to help you practice simple, supportive strength movements with confidence—no guesswork, no overwhelm.
Why Bone Health Training Looks Different in Perimenopause
Bone health often moves higher on the priority list in perimenopause — not because something is “wrong,” but because hormonal shifts influence how bone is maintained over time.
Bones respond best to:
Load
Variation
Intentional stress followed by recovery
That’s why walking alone — while beneficial for many reasons — is often not enough to meaningfully support bone density.
Instead, I focus on:
Strength training for bone health
Short bouts of impact exercises
Movements that load the hips, pelvis, and spine
All without overwhelming my body or nervous system.
You can read more about exercises for bone health here: The Best Exercises for Bone Health in Perimenopause & Beyond
The Big Picture: How I Structure Bone Health Workouts
This isn’t an everyday workout.
Most weeks, this looks like:
2–3 bone-focused strength sessions
Walking or light movement on other days
Flexibility based on energy, sleep, and stress
Consistency matters far more than intensity here.
A 30-Minute Bone Health Strengthening Workout (At Home)
This is a sample structure you can adapt based on your body and season of life.
Step 1: Warm-Up (5 Minutes)
Keep this simple and intentional:
Marching or stepping in place
Bodyweight squats
Gentle ankle and calf mobility
The goal is to feel warm and connected — not fatigued.
Step 2: Jumping Rope for Brief Impact
Why this matters for bone health: Bones respond to impact, but that doesn’t mean constant or aggressive jumping.
I use jumping rope in short, controlled bouts.
How I do it:
Jump for 20–30 seconds
Rest or march for 60–90 seconds
Repeat 4–6 rounds
This gives bones a clear signal while keeping the nervous system supported.
I like this jump rope. Nothing fancy needed.
Step 3: Squats for Hip and Pelvic Loading
Squats load the:
Hips
Pelvis
Spine
All key areas for bone health in perimenopause.
How I do it:
Goblet squats with a dumbbell or kettlebell
6–10 reps, close to fatigue
3–4 sets
Slow, controlled, and intentional.
I just order a few more sets of these dumbbells. Good quality and reasonably priced.
Step 4: Kettlebell Swings for Power + Bone Loading
Kettlebell swings add:
Hip power
Rapid loading and unloading of bone
Strength without prolonged impact
How I do it:
10–15 swings
Full rest between sets
3–4 rounds
This isn’t cardio for exhaustion — it’s powerful, purposeful movement.
Step 5: Lunges for Unilateral Bone Strength
Bones respond well to asymmetrical loading, which is why lunges matter.
How I do it:
Forward or reverse lunges
Holding dumbbells
6–8 reps per side
2–3 sets
This supports strength, balance, and long-term resilience.
Step 6: Step-Ups and Step-Downs (Yes, the Downs Matter)
Step-ups build strength. Step-downs add controlled impact and deceleration, which bones need too.
How I do it:
Step-ups holding dumbbells
Slow, controlled step-downs
6–10 reps per side
2–3 sets
We have this box and I love that it is rectangular, offering two different heights.
Optional Add-Ins (Rotate as Needed)
You don’t need everything in every session.
Other bone-supportive options:
Farmer carries with heavy dumbbells
Single-leg deadlifts
Calf raises off a step (slow lowering phase)
Rotating movements helps bones adapt without overload.
What About Getting Steps In?
In seasons when:
Energy is low
Weather limits outdoor walks
Getting outside feels hard
A treadmill or walking pad can support baseline daily movement. This doesn’t replace strength training — it complements it.
Check out this walking pad as a nice option.
FAQs
1. Do I have to jump for bone health?
Jumping can help, but it isn’t the only option. Step-downs, loaded strength work, and carries also stimulate bone.
2. How heavy should my weights be?
Heavy enough that the last few reps feel challenging, while still allowing good form and breathing.
3. How many days per week should I do this?
Most people benefit from 2–3 bone-focused strength sessions per week.
4. What if I have pelvic floor concerns?
Modifications matter. Individualized guidance can help ensure exercises feel supportive rather than stressful.
TL;DR — How to Actually Do This
Here’s the simple takeaway:
Aim for 2–3 strength + impact workouts per week
Include:
Squats
Lunges
Step-ups and step-downs
Kettlebell swings
Short bouts of impact
Keep workouts around 30 minutes
Choose weights that feel challenging but controlled
Let recovery matter just as much as effort
Bone health doesn’t require extreme workouts. It requires intentional loading, done consistently.
Ready to Feel Strong, Connected, and Capable Again?
To get support that actually fits your life, here’s where to begin:
Start with the 10-Minute Core Strengthening Guide
Progress to structured coaching when you want more support
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.