Boosting Bone Health After 40: How Weight Training and Plyometrics Enhance Bone Density in Women

Rebecca Briggs
Jan 7
4 min read

Updated: Jan 7

Maintaining strong bones becomes a critical health focus for women over 40. As the body ages, bone mineral density naturally declines, increasing the risk of fractures and osteoporosis. Fortunately, targeted exercise like weight training and plyometrics can play a powerful role in preventing bone loss and improving bone strength. Read below to explore why bone health matters as we enter perimenopause, how these exercises support bone density, and practical ways to include them safely in your routine.

Why Bone Health Matters for Women Over 40

Ladies, our bone mineral density begins to decrease at around 40 years of age. Studies show that between the age of 50 and 55, it can decrease by 1-3% (or more) each year for 5-10 years. This decline happens because estrogen, a hormone that protects bones, decreases sharply. Lower bone density means bones become more fragile and prone to fractures, especially in the hips, spine, and wrists.

Statistics show that about 1 in 3 women over 50 will suffer an osteoporotic fracture in their lifetime. These fractures can lead to chronic pain, reduced mobility, and loss of independence. Unfortunately, 24% of women over 50 who suffer a hip fracture die within one year of said fracture. Building and maintaining bone strength before and during this period is essential to reduce these risks.

Bone health also affects overall quality of life. Strong bones support good posture, balance, and physical function, which helps prevent falls and injuries. For women over 40, focusing on bone density is a proactive way to stay active and healthy for years to come.

How Weight Training Builds Stronger Bones

Weight training, also known as resistance training, involves exercises that make muscles work against a force. This force can come from several types of resistance training, but is most beneficial when force is applied downward from above the hips, such as force applied when doing a squat with free weights. When muscles pull on bones during these exercises, they stimulate bone-forming cells to increase bone density.

Here’s how weight training benefits bone health:

Mechanical Stress: Lifting weights applies stress to bones, signaling them to become denser and stronger.
Muscle Strength: Stronger muscles support and protect bones, reducing injury risk.
Improved Balance: Weight training enhances coordination and balance, lowering fall risk. This is especially true when doing exercises that require your to stand and use free weights, such as dumbbells, barbells and kettlebells.
Hormonal Effects: Resistance exercise can positively influence hormones that regulate bone metabolism.

Research supports these benefits. A study published in the Journal of Bone and Mineral Research found that women over 40 who engaged in regular weight training increased their bone mineral density by 1-3% over a year. While this may seem small, even modest gains can significantly reduce fracture risk.

Examples of Weight Training Exercises for Bone Health

Squats with dumbbells, kettlebells, or barbells
Deadlifts
Lunges holding weights
Overhead presses
Rows using resistance bands or weights

Start with lighter weights and focus on proper form to avoid injury. Gradually increase weight as strength improves.

The Role of Plyometrics in Improving Bone Density

Plyometrics are high-impact, explosive movements that involve jumping, hopping, or bounding. These exercises create rapid, forceful loading on bones, which stimulates bone growth more effectively than low-impact activities.

For women over 40, plyometrics can:

Increase Bone Formation: The quick, high-impact forces encourage bone cells to build more mineral content.
Enhance Muscle Power: Stronger, more reactive muscles help protect bones during falls.
Improve Balance and Agility: Better coordination reduces the chance of falls and fractures.

A study in Osteoporosis International showed that women who performed plyometric exercises twice a week for six months experienced a 2-4% increase in bone density in the hips and spine. This improvement is significant for reducing fracture risk.

Safe Plyometric Exercises to Try

Skipping
Hopping in place
Power step-ups
Squat jumps (start small)

Because plyometrics involve impact, it’s important to progress slowly and listen to your body. Start with low-intensity moves and increase height or speed only when comfortable. This is especially true if you have not jumped for years. Incorporating higher intensity jumps without working into them can lead to movement compensations, overstressed joints, and accidents - all of which can lead to pain and injury.

Practical Tips for Incorporating Weight Training and Plyometrics Safely

Safety is key when starting or increasing exercise intensity, especially for bone health. Here are some tips to keep your routine effective and injury-free:

Get Medical Clearance: Consult your healthcare provider before beginning a new exercise program, especially if you have osteoporosis or other health conditions.
Work with a Trainer: A qualified trainer can teach proper form and help design a balanced program.
Warm Up Thoroughly: Prepare your muscles and joints with light cardio and dynamic stretches.
Start Slow: Begin with low weights and low-impact plyometrics, gradually increasing intensity.
Focus on Form: Proper technique reduces injury risk and maximizes bone-loading benefits.
Include Rest Days: Bones need time to recover and rebuild after stress.
Combine with Other Bone-Healthy Habits: Ensure adequate calcium and vitamin D intake, avoid smoking, and limit alcohol.

Supporting Research and Statistics

A 2024 study in the American Journal of Lifestyle Medicine states that postmenopausal women lose 1-3% of their bone mineral density for 5-10 years, which can result in fractures, a loss of independence, and, in the case of hip fractures, possibly death.
The National Osteoporosis Foundation reports that weight-bearing and resistance exercises are among the most effective ways to maintain bone density.
A 2017 review in Sports Medicine concluded that combined resistance and impact training programs produce the greatest bone density improvements in middle-aged women.
According to the Centers for Disease Control and Prevention, fractures related to osteoporosis cost the U.S. healthcare system over $19 billion annually, highlighting the importance of prevention.