Why Bone Health Matters After 40
Let’s face it - after 40, our health priorities tend to shift.
We start paying more attention to things we once took for granted: joint comfort, balance, flexibility… and yes, our bone health.
While bone health might not be the most exciting part of your wellness routine, it’s one of the most important - especially as we move into midlife and beyond.
Terms like osteopenia and osteoporosis get scarier as we age.
Reduced bone density makes our bones weaker and more prone to fractures, and as we age this can be more than just an injury - it can be life altering.
Whilst these conditions are incredibly common, especially in adults over 50, they often go unnoticed until a break or fall occurs.
Thankfully, you’re not powerless against it.
There’s a simple, science-backed way to protect and even improve your bone health: strength training.
Why Bone Health Deserves Your Attention
Starting around age 30, we begin to lose bone mass gradually. For women, that process accelerates during and after menopause due to hormonal changes. For men, it’s usually more gradual, but still significant over time.
Weaker bones don’t just increase the risk of fractures - they can also impact your mobility, independence, and overall quality of life.
That’s why it’s essential to be proactive, not reactive, when it comes to bone health.
Strength Training: Your Secret Weapon
You might associate strength training with building muscle, but it does far more than just help you stay toned or lift heavier weights.
Resistance training actually stimulates your bones to rebuild and become stronger.
Here’s how it works:
When you lift weights or perform bodyweight exercises, you apply force to your bones.
This force tells your body, “Hey, we need stronger bones to support these movements!”
In response, your bones adapt and grow denser - a process known as bone remodelling.
In fact, numerous studies have shown that consistent strength training can not only prevent further bone loss, but in some cases, actually increase bone density - even in older adults.
How to Get Started Safely
You don’t need to spend hours at the gym to see benefits. What matters most is consistency and targeting the major muscle groups connected to your larger bones, such as the hips, spine, and legs.
Steadily loading these high-risk areas with heavier weights is crucial to developing resistance, and building bone density.
Aim for 2–3 sessions per week, and don’t forget to include proper form, rest, and warm-up/cool-down routines. If you're new to strength training, working with a personal trainer can help you build a safe and effective program tailored to your needs.
Bone Health is a Long Game
It’s never too late to start taking care of your bones - and the sooner you begin, the better your long-term outcomes. Bone density can’t be restored overnight, but regular strength training, along with a balanced diet, will go a long way toward keeping your bones strong and your body resilient.
