Hi Reader,

While I sit and wait for my retinal tear to heal (2 weeks post-surgery visit tomorrow!), I’ve had time to reflect on some of the most common questions I hear from you.

Here’s one of the most frequent:

Let’s break it down together.

✅ The Good News:

You can build stronger bones after menopause.
But bones respond more slowly than muscles, so we need to give them time.

It typically takes 6 to 12 months of consistent exercise to see meaningful changes on a DEXA scan.
👉 (This is why DEXA scans only need to be done every 1–2 years—because real change takes time.)

But here’s the exciting part:​
Most women feel stronger, more stable, and confident within 4–6 weeks of targeted movement.
And that’s a big win!

You’re improving:

• ✅ Balance
• ✅ Coordination
• ✅ Posture
• ✅ Fall prevention

What the Research Shows:

🔹 The LIFTMOR study found that two sessions a week of high-intensity resistance and impact training improved bone density in about 8 months.

🔹 A 2015 meta-analysis by Zhao et al. confirmed that resistance training—especially when combined with impact loading—improved bone mineral density at the most common fracture sites (spine and femoral neck).

🔹 A 2021 meta-analysis by Kistler-Fischbacher et al. showed that higher-intensity training leads to better bone outcomes, without increasing injury risk.

💪 So, What Should You Expect?

If you're doing the right kind of movement:

• ⏱ Feel stronger in 1 month
• 📈 See measurable bone gains in 6–12 months
• 🧬 Support your progress with protein, Vitamin D, rest, and consistency

Even 2–3 strength-focused sessions per week can make a big difference.

I built my Strong Women, Strong Bones program around this research.
It includes:

• ✅ Free weights
• ✅ Balance-based yoga
• ✅ Evidence-based progressions
• ✅ A dose of fun—with a supportive community

🧡 My next Strong Women, Strong Bones program begins this fall. Get the details and add yourself to the waitlist here.​

As always Reader, I’m so glad you’re here—learning, asking thoughtful questions, and getting stronger with me.

PS - ✅See what I have recorded for you here.

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References:

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.

Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res. 2018 Feb;33(2):211-220. PubMed​

Zhao R, Zhao M, Xu Z. The effects of differing resistance training modes on the preservation of bone mineral density in postmenopausal women: a meta-analysis. Osteoporos Int. 2015;26(5):1605-1618. doi:10.1007/s00198-015-3034-0
​PubMed​

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The information provided is for general educational purposes only and is not intended to serve as medical or physical therapy advice to any individual. Please consult with your physician before starting any new exercise program. Any exercise has the potential to cause injury or physical problems.