As women age, not much affects their quality of life and longevity as dramatically as their bone health. Unlike other menopause symptoms, the loss of bone density that results from declining estrogen often goes unnoticed until a fracture occurs. Suddenly, everyday activities can become a huge challenge.
The good news is, osteoporosis and fractures can often be prevented with early intervention and strength training to build bone strength before it’s too late. This was a hot topic at The Menopause Society’s 2025 Annual Meeting this past fall and an important one for providers like Dr. Emily Stone, MSCP, who specialize in menopause management.
As a Menopause Society Certified Practitioner, Dr. Stone has made a point to find the latest, most helpful, science-backed resources to guide her patients through the menopause transition and prepare them for the impact of hormonal changes on bone health.
There’s a lot you can do during perimenopause and early menopause to strengthen your bones, prevent fractures, and sustain your mobility as you age. Read on for Dr. Stone’s favorite podcast episodes and Instagram accounts to help you get started with strength training to improve your bone health.
The Importance of Building Bone Strength During Perimenopause
During The Menopause Society’s 2025 Annual Meeting, OvaryActive podcast co-hosts Dr. Amy Voedisch and Dr. Rebecca Dunsmore Su caught up with Dr. Stone for their conference recap episode. Dr. Stone shared an example of something she already knew but was glad to see reinforced by the menopause experts: the importance of building bone strength during perimenopause.
“We had several really great lectures about bones and bone health and the importance of taking care of our bones starting early,” shared Dr. Stone. She spoke of how much our bones love estrogen and how estrogen helps maintain and protect them. See clip of Dr. Stone’s interview.
As estrogen declines during perimenopause and menopause, not only do women lose bone density, but there’s also a change in the architecture of their bones. Experts at the conference showed what these changes look like. “Micrographs showed scaffolding in the bones before perimenopause,” said Dr. Voedisch during the recap. “And then [after menopause] there was NO scaffolding. There were breaks in it. It was shocking.”
The OvaryActive cohosts and some conference participants even talked about ordering bone density screenings starting during perimenopause rather than waiting until the recommended age of 65, when the damage has already been done. “It’s too late by then,” said Dr. Voedisch. “Why are we treating a problem when we could prevent it?” added Dr. Dunsmoore-Su.
Experts said intervention during perimenopause is key to preventing further issues of osteoporosis. In fact, the best time to start Menopause Hormone Therapy (MHT) to receive its bone health benefits is during perimenopause.
Strength training during perimenopause is critical to combat the effects of estrogen decline on bone health. The stress that strength training puts on bones stimulates them to remodel, increasing bone density when it would otherwise naturally decrease. Strength training also builds muscle strength to support mobility and reduce the risk of falling.
Weighted Vests vs. Lifting Heavy Stuff for Bone Health
There’s been some misinformation circulating on social media about what type of exercise helps build bone strength. Dr. Stone appreciated that being addressed at the conference.
“There are lots of things we talked about today,” said Dr. Emily Stone during her recap interview, “about bone health, including non-weight bearing exercise and weighted vests. But those actually don’t help our bones. It’s the lifting heavy stuff.”
How heavy? That depends. It’s all relative to each person, and safety comes into play. Dr. Stone shared some great resources she recommends to anyone interested in getting into strength training to build healthy bones.
Strength Training Resources for Supporting Bone Health
Strength Training Basics: Your Step-by-Step Guide
If you’re just starting out, strength training can be confusing and intimidating. Dr. Stone recommends listening to “Strength Training Basics: Your Step by Step Guide,” episode 136 of the “Strong Is A Mindset” podcast with Carrie Holland, MD, CPT.
A personal trainer herself, Dr. Holland breaks down how to plan your strength training workouts each week based on your time constraints. Her guide teaches how much weight to lift relative to your body weight, when to increase, and how to get the most out of your workouts (no matter how much time you have) to stay mobile and self-sufficient as you age.
You can follow Dr. Holland at @carriehollandmd on Instagram for some great science-backed strength training tips. She also recommends an initial session with a professional trainer to know if you’re lifting correctly and safely.
Lifting for Stronger Bones – The Female Guide to Bone Health (Pre & Postmenopause)
Dr. Stone is also a fan of “Lifting for Stronger Bones – The Female Guide to Bone Health (Pre & Postmenopause),” which is episode 84 of The Hybrid Lab podcast with Dr. Alyssa Olenick. Dr. Olenick shares the most effective, evidence-based exercise strategies to build and maintain bone density.
Dr. Olenick’s background is exercise physiology in women. She discusses how exercise can build better bone health and why that is especially important for women in perimenopause and menopause. This episode covers the types of exercise that are most effective for supporting strong, healthy bones at any age.
Exercise Training for Menopause
Another episode from Dr. Olenick’s Hybrid Lab podcast, “Exercise Training for Menopause” (Episode 73), is a great overview on how women’s body composition and fat storage change during perimenopause and menopause in addition to the loss of bone density and other physiological changes. Dr. Olenick offers specific recommendations for how to start a workout regimen – or make adjustments – to target those areas during and after your menopause transition.
Dr. Stone also recommends following Dr. Olenick on Instagram at @doclyssfitness for more evidence-based tips and practical workouts. Last fall, she presented a five-part series about menopause and exercise that’s full of helpful information.
It’s Never too Early to Protect Your Bones
Dr. Stone hopes these resources will help you make your bone strength a priority. You can start doing strength training exercises today to protect your bone health through menopause and beyond. Your future self with thank you.
To make an appointment for a personalized evaluation with a VPFW provider or schedule a bone density scan, message us at vpfw.com.
Resource Links:
“Lifting for Stronger Bones – The Female Guide to Bone Health (Pre & Postmenopause),” Episode 84 of The Hybrid Lab podcast with Dr. Alyssa Olenick
“Exercise training for menopause,” Episode 73 of The Hybrid Lab podcast with Dr. Alyssa Olenick
“Strength Training Basics: Your Step by Step Guide,” Episode 136 of the “Strong Is A Mindset” podcast with Carrie Holland, MD, CPT.
“Topical Viagra & Hot Flash Chaos: The Menopause Conference Recap You Didn’t Ask For,” Episode 30 of the OvaryActive Podcast with Dr. Rebecca Dunsmoor-Su and Dr. Amy Voedisch.
Estrogen, Interrupted: A Guide to Surviving and Thriving in Perimenopause by Dr. Rebecca Dunsmoor-Su and Dr. Amy Voedisch*
*Stay tuned for details on OvaryActive hosts Dr. Rebecca Dunsmoor-Su and Dr. Amy Voedisch’s Estrogen Interrupted book tour stop in Richmond on Thursday, June 18, 6-8pm at the Science Museum of Virginia. They’ll be sitting down for a conversation with VPFW and VCU — and you’re invited! Join the list to get notified when tickets become available.
