Expert Urges Women Over 40 to Strength-Train 2-3 Times Weekly to Slow 20% Bone Loss
Updated
Updated · Vogue · Jun 17
Expert Urges Women Over 40 to Strength-Train 2-3 Times Weekly to Slow 20% Bone Loss
1 articles · Updated · Vogue · Jun 17
Summary
Melanie Haffner-Luntzer, who leads bone regeneration at Ulm University, said women over 40 should prioritize progressive strength training with two to three weekly sessions, even 15 minutes at a time.
Up to 20% of bone density can be lost in the first 10 years after menopause, she said, as falling estrogen accelerates bone loss that often begins during perimenopause.
Progressive overload—adding weight, sets or reducing rest—stresses bones enough to stimulate bone-forming cells, while also improving muscle mass, posture and reaction time to lower fall risk.
Other supportive measures include whole-body vibration, mini-trampoline exercise and brisk 30-minute walks three or more times a week, alongside 1,000 mg of calcium daily—1,200 mg for women 51 and older—and 600-800 IU of vitamin D.
Haffner-Luntzer also flagged sleep, recovery, smoking, heavy alcohol use, eating disorders, long-term steroid use and family history as major factors shaping osteoporosis risk.