It's well-established that exercise increases bone density after menopause. There is no doubt lifting weights has benefits on bone mineral density for postmenopausal women, but how important is the lift heavy idea compared to moderate lifting?
Confirming that exercise increases bone density after menopause, a 2025 scientific summary of 3360 participants aimed to evaluate and compare various exercise types with bone mineral density in post-menopausal women to identify the most effective types.
The analysis, which underscores how exercise increases bone density after menopause, ranked the effects of exercise interventions on lumbar spine bone mineral density and the femoral neck.
And showed…
Lumbar Bone Mineral Density Improvement
Among these, AE + RT was the most effective, followed by AE and RT.
A positive MD (mean difference) indicates the experimental group has a higher average score than the control group.
Femoral Neck Bone Mineral Density Improvement
AE + RT was the most effective, followed by WBV and RT.
Participant details:
Bone mineral density refers to the amount of minerals (such as calcium) present in a specific volume of bone. It is an important indicator of bone strength and health. Higher bone mineral density generally means stronger bones, which are less likely to fracture.
Bone mineral density is typically measured using a test called dual-energy X-ray absorptiometry (DXA or DEXA). This test is non-invasive and painless, using low levels of radiation to determine the density of bones, usually in the hip and spine.
Evaluating the femoral neck and lumbar spine are two important measures of bone mineral density in postmenopausal women due to several reasons:
High Risk of Fractures
Both the femoral neck and lumbar spine are areas highly susceptible to fractures in postmenopausal women. Osteoporosis, which leads to weakened bones, significantly increases the risk of fractures in these regions.
Indicator of Osteoporosis
BMD tests in these areas are effective in diagnosing osteoporosis. The femoral neck and lumbar spine are commonly measured because they provide reliable indicators of bone health and the likelihood of fractures.
Monitoring Treatment Effectiveness
These sites are often used to monitor the effectiveness of osteoporosis treatments. Changes in BMD in the femoral neck and lumbar spine can indicate how well a treatment is working to improve bone density and reduce fracture risk.
Impact on Mobility and Quality of Life
Fractures in the femoral neck and lumbar spine can severely impact mobility and quality of life. Evaluating BMD in these areas helps in early detection and prevention, thereby maintaining better overall health and independence.
Common Sites for Bone Loss
Postmenopausal women often experience significant bone loss in the femoral neck and lumbar spine due to hormonal changes. Regular BMD assessments in these areas can help in timely intervention to prevent severe bone loss.
The combination of aerobic exercise plus resistance training were the most effective exercises for increasing bone mineral density both the lumbar spine and femoral neck.
Resistance exercise can stimulate osteoblasts to form new bone, and aerobic exercise improves bone density by regulating hormone levels via an increase in estrogen levels in older women, which in turn reduces bone loss.
The analysis failed to describe the aerobic exercise intensity in detail, but in general the Cleveland Clinic describes moderate aerobic exercise as “moderate-intensity activity is usually made up of exercises that get your heart rate up to 50% to 60% higher than its rate when you’re at rest. This means these physical activities make your heart beat a little faster and your breathing a bit harder.”
Examples of moderate aerobic exercise include:
Resistance training involves exercises that improve muscle strength and endurance by working against a force.
In the femoral neck analysis, whole body vibration was a beneficial exercise to increase bone mineral density.
Whole body vibration is thought to benefit bone density by providing mechanical stimuli that encourages bone formation by inducing muscle contractions that further load the bones.
The vibration is transmitted to the patient through a vibration platform where she stands. The intensity of whole-body vibration is defined by its frequency (hertz) and magnitude.
It's often considered a potentially useful tool, especially for those who find traditional high-impact exercise challenging.
Dr. Stuart Phillips, from McMaster University, extensively researches the effects of exercise and nutrition on human skeletal muscle, particularly in the context of aging.
His exercise suggestions to increase bone mineral density in postmenopausal women include:
“Bottom line: you don’t need to lift heavy to strengthen your skeleton. A well-rounded program of moderate intensity aerobic and resistance can powerfully preserve and build bone in post-menopausal women.”
This study is promising news for postmenopausal women who may feel pressure or uncomfortable with lifting heavy weight--they can still increase bone mineral density through consistent exercise especially when combining a variety of exercises into their routine.
If you are in the San Diego area, looking for a jump start to your post menopausal exercise plan, our team of expert physical therapists will take great care to get you moving in a safe environment.
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