For women entering perimenopause and beyond, particularly those over 40, the necessity of strength training is frequently emphasized. But have you ever paused to consider why it’s so crucial? In this blog post, we’ll delve into one critical, but often overlooked, reason—its impact on bone health. Let’s explore this game-changing connection and why it’s essential for maintaining strong bones as we age.

A Change in Perspective:

Living in the Houston, Texas area, it’s evident that seasons can teach us a lot about health, just as they do about nature. As I record this in March 2025, the signs of spring are all around—the budding trees and high pollen counts serve as a reminder of renewal and growth. Similarly, our bones are constantly renewing themselves with the help of two types of cells: osteoblasts and osteoclasts.

The Power of Osteoblasts and Osteoclasts:

Osteoblasts are the body’s construction workers. They build bone by laying down the framework made predominantly of collagen, which is fortified with minerals like calcium. Remember: Osteoblasts = Bone Building.

On the other hand, osteoclasts are the cleanup crew; they break down bone tissue to release vital minerals back into the bloodstream, recycling them for use elsewhere. These cells help maintain the skeleton’s balance, particularly before menopause, when estrogen levels help keep both processes in check.

The Imbalance Issue:

As estrogen decreases during menopause, the balance shifts. Osteoclasts begin to overperform, breaking down more bone than osteoblasts can build. This imbalance can lead to a decrease in bone density—up to 20% loss in the first five to seven years after menopause. This is a crucial turning point for many women, raising the risk of fractures and other bone-related issues.

Strength Training: The Solution:

Incorporating strength training can help rebalance this process. It stimulates osteoblasts, counteracting the overactivity of osteoclasts by increasing bone-building activity. This doesn’t entirely realign the scales but certainly narrows the gap. Resistance exercises cause tiny stress fractures in bones, which signal osteoblasts to come to the rescue, much like activating dormant employees in a company to meet a project deadline.

Becoming Proactive:

Whether you are new to strength training or already diagnosed with osteoporosis, starting is never too late. Numerous studies show benefits for mature adults, boosting bone density and activating previously inactive osteoblasts. Begin with light exercises, gradually increasing the load.

Looking Ahead:

As we embrace the importance of strength training, remember it’s not about overnight transformations. It’s a journey of consistent effort. If today’s insights have sparked curiosity, tune in next week for practical strength training strategies specifically tailored for women as they age. I’ll have a free downloadable guide to help you get started on activating those osteoblasts and building muscle.

Stay strong and embrace the change—because powerful bones lead to empowering lives. Go out there and have a graced day!

Links Discussed

Calcium: You Need More than You Think!

Worried About Osteoporosis? Prevent or Manage it with these Strategies with Dr. Doug Lucas