Strength & Bone Health
A Spotlight on Women’s Health
Did you know the years before and after menopause are important times to support muscle and bone health?
Menopause is a stage of life when an individual stops having menstrual periods. It happens due to the body naturally, and gradually, producing lower levels of reproductive hormones, such as Estrogen, as the ovaries age.
Estrogen is one of the key hormones responsible for regulating the menstrual cycle and reproduction. Symptoms of menopause may include, but are not limited to, irregular periods, hot flashes, and night sweats.
Along with these symptoms, lower estrogen can lead to a gradual loss of muscle strength and bone density.
Estrogen helps keep bone rebuilding and bone breakdown in balance, so when estrogen drops, bone loss can speed up. Estrogen also supports muscle rebuilding and maintenance, so a drop in hormone levels during menopause can lead to reduced muscle mass, strength, and slower recovery after activity.
Over time, this weakens the body’s physical foundation. This results in reduced balance, mobility, and less confidence in everyday activities if not addressed.
Practical Steps to Make Difference
The encouraging part is there are practical steps that can make a meaningful difference!
Strength training and targeted exercise can help maintain muscle mass, support bone health, and reduce the risk of injury. Even small, consistent changes can have a positive impact on long-term wellbeing.
What can you do for your muscles?
- Integrate strength and power training into your regular activity
- Try resistance training by using weights, machines, and resistance bands
- Gradually incorporate progressive overloading by increasing weight or repetitions as you become stronger
Starting can be tough, but exercise can be as simple as:
- Walking, hiking, or jogging
- Climbing up the stairs
- Dancing
- Hopping or jumping (if it is safe for your joints)
You don’t have to have symptoms to start.
The goal is to start where you are at and build gradually!
This doesn’t mean completely changing your routine. For many women, it starts with understanding what their body needs and building strength in a gradual, sustainable way.
Curious where to start?
Book a Strength & Conditioning consult with one of our Kinesiologists.
By understanding what your body needs and taking gradual steps to build strength, you can reduce injury risk, improve long-term wellbeing, and move through this stage of life stronger.
