Discover the Power of Resistance Training for Bone Health- And Why It's a Must After Menopause
By: Daniel Lopez, M.S., CSCS
Resistance Training for Bone Health After Menopause
The Method Wellness Approach for Women in Shavano Park & San Antonio
At Method Wellness, we believe strong, resilient bodies are built with intention—especially as women move through midlife and beyond. After menopause, maintaining bone health becomes one of the most important factors in long-term independence, confidence, and quality of life.
Hormonal changes—particularly declining estrogen—accelerate bone loss, increasing the risk of osteoporosis and fractures. While staying active is essential, not all exercise supports bone health in the same way. That’s why at Method Wellness in Shavano Park, San Antonio, we emphasize strategic resistance training as a cornerstone of healthy aging.
Understanding Bone Density and Aging
Bone is living tissue that adapts to the demands placed upon it. When bones are regularly challenged with appropriate load, they respond by becoming stronger. When they aren’t, they gradually lose density.
After menopause, bone loss occurs more rapidly—especially in high-risk areas such as the hips and spine, which are critical for balance and fall prevention.
Low-impact activities like walking and yoga—both of which we value and incorporate at Method Wellness—offer tremendous benefits for mobility, posture, and stress reduction. However, on their own, they often do not provide enough stimulus to significantly improve bone mineral density.
What the Research Says About Resistance Training and Bone Health
Scientific research consistently shows that resistance and weight-bearing exercise are essential for preserving bone density after menopause.
Evidence-Based Findings
• A randomized controlled trial published in Experimental Gerontologyfound that older women who performed resistance training experienced significant improvements in hip bone density, while those doing aerobic exercise alone did not (Marques et al., 2011).
• A 12-month study in the Journal of Aging and Physical Activity reported an 8.4% increase in hip bone density in women aged 66–87 who followed a structured program that included resistance training, weight-bearing exercise, balance work, and aerobic conditioning (Kemmler et al., 2004).
• A 2022 systematic review and meta-analysis in the Journal of Bone and Mineral Metabolism confirmed that exercise programs incorporating resistance or weight-bearing elements significantly improved bone density at the lumbar spine and femoral neck in postmenopausal women (Zhao et al., 2022).
At Method Wellness, our programming reflects this research—blending science, safety, and sustainability.
Why Resistance Training Is Central to the Method Wellness Philosophy
Resistance training places intentional, controlled stress on bones through muscle contractions and external load. This signals the body to maintain or increase bone density over time.
Our approach at Method Wellness focuses on:
• Functional strength
• Joint-friendly loading
• Proper progression
• Personalized programming
Resistance training does not mean heavy lifting or intimidating gym environments. At Method Wellness, we use:
• Bodyweight exercises
• Resistance bands
• Cable machines
• Light to moderate free weights
All exercises are carefully selected to support bone health while protecting joints and minimizing injury risk—especially for women new to strength training or returning after a long break.
The Method Wellness Prescription for Bone Health
For women in Shavano Park and greater San Antonio, our evidence-based recommendations include:
• Resistance training: 2–3 sessions per week
• Weight-bearing movement: Walking or functional movement most days
• Balance and mobility work: To reduce fall risk and improve confidence
Consistency matters far more than intensity. Our goal is long-term adherence—not short-term burnout.
Why Women Choose Method Wellness
Women come to Method Wellness because they want more than just a workout—they want a plan.
We specialize in:
• Postmenopausal fitness and strength training
• Bone health and osteoporosis prevention
• Yoga, mobility, and recovery
• Integrated care alongside physical therapy and massage
Our team understands the unique needs of women in midlife and beyond and designs programs that evolve with your body—so you can stay strong, mobile, and independent for years to come.
The Bottom Line
Walking and gentle movement are valuable foundations for healthy aging—but they are not enough to protect bone density after menopause.
Decades of research—and our clinical experience at Method Wellness—show that resistance and weight-bearing training are essential for maintaining strong bones, reducing fracture risk, and supporting an active, confident life.
Strong muscles support strong bones. And at Method Wellness, we help you build both—safely, intentionally, and sustainably.
Bone Health & Resistance Training: Method Wellness Q&A
What is the best exercise for bone health after menopause?
At Method Wellness, we recommend a combination of resistance training and weight-bearing exercise, as these have the strongest evidence for improving bone density at the hips and spine.
Is yoga enough for bone health?
Yoga is excellent for flexibility, balance, and stress reduction, and we include it as part of our holistic approach. However, yoga alone typically does not provide enough load to significantly improve bone density. Strength training fills that gap.
How often should postmenopausal women strength train?
Most women benefit from 2–3 resistance training sessions per week, paired with regular walking and balance work.
Is resistance training safe if I have osteopenia or osteoporosis?
Yes—when properly programmed. At Method Wellness, all strength programs are individualized and guided, ensuring movements are safe, progressive, and supportive of bone health.
Do I need heavy weights to improve bone density?
No. Effective bone-loading can be achieved using bodyweight, resistance bands, machines, and lighter free weights when applied correctly and consistently.
Where can women in Shavano Park or San Antonio get help with bone health training?
Method Wellness in Shavano Park offers personalized strength training, yoga, and integrative wellness services designed specifically for women navigating menopause and beyond.