The Best Exercises for Bone Health in Perimenopause & Beyond
TL;DR — What You’ll Learn in This Post
If you’re in perimenopause or menopause and thinking more about bone health, this post will walk you through:
Why bone density changes during this season of life
The specific types of exercise that support bone density
How to build a realistic, week-by-week plan without overhauling your life
Why more intensity isn’t always better for long-term bone health
This is a practical, evidence-based guide to exercise for bone health — written for real life, not perfection.
👉 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 Matters During Perimenopause
Bone density naturally begins to decline during perimenopause and menopause as estrogen levels shift. Research suggests women may lose up to 20% of bone density in the first 5–7 years after menopause, which is why osteoporosis prevention often becomes part of the conversation at this stage.
That statistic can feel overwhelming — but here’s the important reframe:
👉 Bone loss is modifiable.
👉 Exercise is one of the most effective, accessible tools we have.
You don’t need extreme workouts or daily high-intensity training. You need the right kinds of stress applied consistently over time.
Step 1: Strength Training for Bone Density (Hips & Spine Focus)
Strength training is the foundation of bone health.
Bones adapt to load. When muscles pull against bones under resistance, the bones respond by becoming stronger — especially in high-risk areas like the hips and spine.
How to Apply This
Strength train 2x per week
Prioritize compound movements:
Squats
Lunges
Deadlifts
Rows
Chest presses
Include posture-supporting exercises:
Rows
Reverse flys
Back extensor work
Choose resistance that feels challenging by the last few reps, not exhausting
Personal note: I used to think workouts only “counted” if I was dripping in sweat. Now I know that intentional strength work is one of the most powerful ways to protect bone health long-term.
If you want to understand what this kind of training protects over time — I break that down in It’s Not Too Late to Start Strength Training: What It Protects (and How to Begin).
Step 2: Add Impact & Dynamic Loading (If Appropriate)
Bones also respond to impact and variation, not just slow, repetitive movement.
This does not mean aggressive plyometrics or high-risk exercises. Think short bursts of impact that your body can tolerate.
Examples
Jumping jacks
Side-to-side hops
Step-ups and controlled step-downs
Medicine ball slams
Dancing
Pickleball or tennis
If impact feels inaccessible right now, start with:
Walking on uneven terrain
Adding hills
Stair climbing
Small doses still count.
Step 3: Walking — With Intention
Walking is excellent for overall health, but for bone health, it needs a bit more intention.
What Makes Walking Bone-Supporting?
Brisk pace
Inclines or hills
Stairs
Goal: 4–7 days per week of brisk or inclined walking
Real-life example: When I push the stroller uphill, I remind myself this isn’t “just a walk.” It’s meaningful bone stimulus.
Step 4: Posture Work to Support Spinal Bone Health
Posture is one of the most overlooked aspects of bone health.
Forward-head posture and rounded shoulders increase compressive forces on the spine, which can raise fracture risk over time.
Weekly Staples
Thoracic rotations
Seated side stretches
Rows
Reverse flys
Gentle spinal extension work
Bonus: These movements often reduce neck tension, shoulder discomfort, and pelvic floor symptoms.
You can read more about posture & bone health here: How Posture Affects Bone Health in Perimenopause (and What to Do About It)
How to Put This Together: A Simple Weekly Structure
Use this as a guideline, not a rigid plan.
2x/week: Strength training (hips, spine, posture, compound lifts)
4–7x/week: Weight-bearing endurance (brisk walking, stairs, dancing, sports)
3x/week: 10–50 impact reps (jumping jacks, hops, slams — if tolerated)
Daily: Gentle posture resets and mobility
Time: 20-40 minutes per day total — and breaking it into smaller chunks absolutely counts.
FAQs: Bone Health & Exercise in Perimenopause
1. Do I need high-intensity workouts to improve bone density?
No. Bones respond best to appropriate load and variety, not constant exhaustion.
2. What if I have pelvic floor symptoms or joint pain?
Bone-supportive exercise can be modified. In many cases, improving alignment, breathing, and load management actually reduces symptoms.
3. Is it too late to start during perimenopause or menopause?
No. Bone responds to stimulus at every age. Starting now still matters.
TL;DR — How to Support Bone Health in Perimenopause
Here’s what you actually need to remember:
Strength train 2x/week, focusing on hips and spine
Add small doses of impact if tolerated
Walk briskly, uphill, or on stairs most days
Support posture to protect the spine
Be consistent — not extreme
Bone health isn’t built through perfection. It’s built through repeatable, supportive movement choices.
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.