The Best Exercises for Bone Health in Perimenopause & Beyond

It seems like everyone is suddenly talking about bone health—and honestly, I get it. I’ve been thinking about it more too. Bone density naturally starts to decline around the same time many of us hit perimenopause and menopause, and it can feel a little scary. Women can lose up to 20% of bone density in the first 5–7 years after menopause.

But here’s the good news: you don’t need to panic, and you don’t need to overhaul your entire life overnight. The right kinds of exercise can actually strengthen your bones. You can take simple, realistic steps that fit into your week—and they’ll make a real difference over time.

And trust me, I’ve been on the “do everything high intensity, sweat-pouring, calorie-burning” train. That used to be my go-to. But I’ve shifted toward movement that supports my bones, pelvic floor, and whole body long-term. It’s still challenging, but in a smarter, more intentional way.

Let’s break it down into things you can actually do—without a ton of science jargon or overwhelm.

1. Strength Training (Especially for Your Back & Hips)

Strength training is non-negotiable when it comes to bone health. The key? Go heavier than you might think and focus on movements that target your hips and spine. As an example, back extensor exercises, in particular, have been shown to increase spinal bone density and reduce vertebral fracture risk.

✅ How to start:

• Aim for 2x per week

• Prioritize big moves: squats, lunges, deadlifts, rows, chest presses

• Add posture work: reverse flys, rows, back extensions

• Choose a weight or resistance that feels challenging by the last few reps

👉 Pro tip: I used to think if I wasn’t drenched in sweat, it “didn’t count.” Now, I know that picking up weights and moving with intention is one of the best ways to protect my future self.

2. Impact & Dynamic Loading

Here’s where it gets interesting: bones respond to impact and variety. And no, that doesn’t mean you have to go box-jumping in your living room. But sprinkling in impact (if your joints allow) is powerful.

✅ Try:

• Hopping side to side or jumping jacks

• Step-ups/step downs (the down is the impact)

• Medicine ball slams

• Dancing, pickle ball, or tennis (fun counts!)

👉 If high-impact feels out of reach right now, start with walking on varied terrain or adding hills. Small tweaks make a difference.

3. Walking (But Make It Count)

Walking is wonderful—but here’s the catch: for bones, it has to be brisk, uphill, or include stairs to really challenge the skeleton.

✅ Goal: Brisk walks or stair climbing 4–7x/week

👉 Personal note: When I push the stroller uphill, I tell myself I’m not just getting in cardio—I’m giving my bones the stimulus they need too. Double win.

4. Posture Work

This is one of the most overlooked areas, but posture plays a huge role in bone health. Rounded shoulders and forward head posture can actually increase pressure on the spine, raising fracture risk.

✅ Weekly staples:

• Child’s pose

• Seated side stretch

• Thoracic rotations

• Rows & reverse flys

👉 Bonus: These same posture resets often ease tension in my shoulders, neck, and even my pelvic floor symptoms (yep, it’s all connected). And I wrote all about it HERE. Check it out!

Putting It All Together

Here are a few tips for how to structure you week:

• 2x/week: Strength training (hips, spine, posture, power moves)

• 4–7x/week: Weight-bearing endurance (brisk walking, stair climbing, dance, sports)

• Daily: Posture resets + mobility work

• 3x/week: Add 10–50 impact moves (ie. 10 jumping jacks, 10 medicine ball slams, if tolerated)

Duration: 30–60 minutes daily—but feel free to break it into chunks.

Final Takeaway

You don’t need hours at the gym or a complicated plan. Small, consistent choices add up to stronger bones. The best exercise is the one you’ll actually stick with, and the time to start is now.

And if you’ve been stuck in the “all-or-nothing” mindset (like I used to be), consider this your nudge: your future bones will thank you for every squat, walk, and stretch you do today.

Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.