The Best Types of Exercise to Strengthen Bones After Menopause
- Alastair Hunt
- Apr 26
- 5 min read
Updated: May 4
Osteoporosis is often called the "silent disease" - it progresses slowly and can go unnoticed until a fracture occurs. For postmenopausal women, the loss of oestrogen accelerates the weakening of bones, making this condition a real risk. A recent large-scale review, published in Scientific Reports in April 2025, analysed 49 studies involving over 3,300 women to uncover which types of exercise are most effective for strengthening bones after menopause.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at bottom of page.
Why Bone Health Matters
The drop in oestrogen after menopause can significantly reduce bone mineral density, increasing the risk of fractures, particularly at the spine and hips. Hip fractures, in particular, are serious: within a year, around 20% of patients may sadly die from complications, and about half suffer permanent disability. This makes prevention through lifestyle interventions absolutely crucial; and not only for women - us men must also be mindful of our own bone health and strength as we age.
What the Research Found
The study compared eight types of exercise. Three types stood out clearly:
Aerobic plus resistance training (AE+RT): This combination was the most effective for improving bone density in both the spine and hips.
Aerobic exercise (AE): Activities like brisk walking, cycling, and swimming helped strengthen the spine.
Resistance training (RT): Weight lifting and bodyweight exercises particularly benefited both spine and hip bones.
Whole body vibration (WBV) -nstanding on a vibrating platform - also showed good results for hip bone strength but was less consistent across other areas.
Practical Steps You Can Take
1. Combine cardio with strength training. The clearest message from the research is that combining aerobic exercises (like brisk walking, cycling, or dancing) with strength-building exercises (such as using resistance bands, bodyweight squats, or light weights) offers the biggest benefit for bone strength. Aim for 30 minutes most days, mixing cardio and resistance training at least twice a week.
2. Add short strength sessions. If you’re new to resistance training, start simple. Chair squats, wall push-ups, and bicep curls with tins of beans are an excellent beginning. Gradually progress to slightly heavier weights as your body adapts.
3. Prioritise impact where possible. Impact activities (like light jogging, hopping, or dance classes) create small forces that stimulate bone growth. However, if you have joint problems or osteoporosis, low-impact options like brisk walking or step aerobics may be safer - always check with your doctor. Learn more about high-impact exercise protocols.
4. Focus on balance and flexibility. While Tai Chi and simple walking didn't strongly improve bone density in this study, they are still beneficial for balance, flexibility and preventing falls- which indirectly helps reduce fracture risk.
5. Be consistent and patient. Changes in bone density happen slowly. It often takes six months or more of regular exercise to see measurable improvement. Stick with your programme, and celebrate small wins like feeling stronger or having more energy.
8. Consider adding nutrients. Support your exercise with a balanced diet rich in calcium (such as dairy products, fortified plant milks, leafy greens) and vitamin D (sun exposure, fatty fish, or supplements if needed). These nutrients are essential building blocks for bone health.
Special Notes on Exercise Intensity
While this study highlighted types of exercise rather than exact routines, other research shows that moderate to high intensity strength training gives the most benefit to bones. This doesn’t mean you have to lift very heavy weights; it simply means working hard enough that the last few repetitions feel challenging.
If you’re unsure where to start, working with a physiotherapist or certified personal trainer who has experience with bone health can help you create a safe, effective programme.
Final Thoughts
The evidence is clear: regular, thoughtfully chosen exercise can make a real difference in maintaining and even improving bone health after menopause. Combining aerobic activity with resistance training offers the best defence against bone loss, with added benefits for heart health, strength, and confidence.
By taking consistent action - no matter your starting point - you can help protect your bones for years to come.
Changing health for the better is about progress, not perfection, and even small changes can make a meaningful difference over time. For most people, improving health is about finding motivation and prioritising self-care - with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle and circumstances, The Whole Health Practice is here to help.
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Stay Healthy,
Alastair
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Related Studies
Xiaoya L, Junpeng Z, Li X, Haoyang Z, Xueying F, Yu W. Effect of different types of exercise on bone mineral density in postmenopausal women: a systematic review and network meta-analysis. Sci Rep. 2025 Apr 5;15(1):11740. doi: 10.1038/s41598-025-94510-3. PMID: 40188285; PMCID: PMC11972399.
Other
Ng CA, Gandham A, Mesinovic J, Owen PJ, Ebeling PR, Scott D. Effects of Moderate- to High-Impact Exercise Training on Bone Structure Across the Lifespan: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Bone Miner Res. 2023 Nov;38(11):1612-1634. doi: 10.1002/jbmr.4899. Epub 2023 Sep 4. PMID: 37555459.
Florence GE, Oosthuyse T, Bosch AN. Skeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis. J Sports Sci. 2023 Dec;41(23):2063-2076. doi: 10.1080/02640414.2024.2312052. Epub 2024 Feb 2. PMID: 38305252.
Kons RL, Orssatto LBR, Ache-Dias J, De Pauw K, Meeusen R, Trajano GS, Dal Pupo J, Detanico D. Effects of Plyometric Training on Physical Performance: An Umbrella Review. Sports Med Open. 2023 Jan 10;9(1):4. doi: 10.1186/s40798-022-00550-8. PMID: 36625965; PMCID: PMC9832201.
Hejazi K, Askari R, Hofmeister M. Effects of physical exercise on bone mineral density in older postmenopausal women: a systematic review and meta-analysis of randomized controlled trials. Arch Osteoporos. 2022 Jul 27;17(1):102. doi: 10.1007/s11657-022-01140-7. PMID: 35896850.
Kistler-Fischbacher M, Weeks BK, Beck BR. The effect of exercise intensity on bone in postmenopausal women (part 1): A systematic review. Bone. 2021 Feb;143:115696. doi: 10.1016/j.bone.2020.115696. Epub 2020 Dec 24. PMID: 33357833.
Kistler-Fischbacher M, Weeks BK, Beck BR. The effect of exercise intensity on bone in postmenopausal women (part 2): A meta-analysis. Bone. 2021 Feb;143:115697. doi: 10.1016/j.bone.2020.115697. Epub 2020 Dec 24. PMID: 33357834.
Zhao R, Zhang M, Zhang Q. The Effectiveness of Combined Exercise Interventions for Preventing Postmenopausal Bone Loss: A Systematic Review and Meta-analysis. J Orthop Sports Phys Ther. 2017 Apr;47(4):241-251. doi: 10.2519/jospt.2017.6969. Epub 2017 Mar 3. PMID: 28257620.
Korpelainen R, Keinänen-Kiukaanniemi S, Heikkinen J, Väänänen K, Korpelainen J. Effect of impact exercise on bone mineral density in elderly women with low BMD: a population-based randomized controlled 30-month intervention. Osteoporos Int. 2006 Jan;17(1):109-18. doi: 10.1007/s00198-005-1924-2. Epub 2005 May 12. PMID: 15889312.
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