Why Midlife Women Must Lift for Their Health: The Real Science Behind Bone Loss and Strength After 40

The Question That Started This Entire Deep Dive

A client in her 50s recently asked me a question that took me straight into research mode:

“I’ve been lifting for a year… why didn’t my bone density improve?”

Her question was honest. And important. And honestly? It hit a nerve — because this is exactly where so many women lose momentum.

We expect bone density to respond quickly…But bones don’t work on that timeline.

Her question is what sparked this entire article — and I’m so glad it did.Because every woman deserves to understand what’s actually happening inside her bones before she accidentally quits the one thing that protects them.

It doesn’t matter if you are 30, 42, or 54… you need to be lifting.The sooner you start the better — AND there is no “too late” when it comes to protecting your bones.

1. Bone Density Declines FAST After 40 — Faster Than Most Women Realize

Here’s what the research shows:

• Women lose up to 1% of bone density per year starting in their 40s.

• During the menopausal transition, that loss can accelerate to 2–5% per year.

• By age 65, women have lost 20–30% of their bone mass on average.

• The National Osteoporosis Foundation reports that 1 in 2 women over 50 will break a bone due to osteoporosis in their lifetime.

• Hip fractures have a 20–30% one-year mortality rate in older adults.

Let me pause here.

When I first read the “1 in 2” statistic years ago, it floored me.Fifty percent.Half of women.

That tells me something loud and clear:

Bone Loss and Strength After 40 is not a “maybe.”It is an almost guaranteed outcome if you do nothing.

And the biggest factor that protects your bones?

Not Pilates.Not walking.Not stretching.Not jogging.

Even walking with a weighted vest isn’t going to give you the bang for your buck that lifting weights in a progressive manner will.

It’s lifting weights.Progressively.Consistently.Intentionally.

AND it made me realize that my job is not done. It never will be.I can be teaching women how to lift weights until I am 80 — because here is the thing: I need to also lift weights until I am 80. That is actually my plan.

2. Why Your Numbers Might Not Improve (Yet) — And Why Maintaining Is a WIN

Bone density responds slowly.

Bones rebuild in cycles, and a full cycle can take 12–18 months.If estrogen is declining, that cycle is even slower.

When I looked deeper into the literature — and thought about my client — I realized:

If your bone density stayed the same after 1–2 years of lifting,you likely prevented a dramatic decline.

That is success.Those are the kind of WINS we celebrate at STRONG.

That means:

• you stabilized something that would absolutely be dropping

• you kept your baseline instead of losing 2–5%

• you bought your future self time, safety, and strength

• you’re laying the groundwork for improvements to show up later

One study in “The Journal of Bone and Mineral Research” showed that well-trained postmenopausal women often need 2–3 yearsof progressive strength training to show measurable changes on a DEXA scan — and many show maintenance for the first year or two before the upward curve begins.

So if your number didn’t skyrocket?

It’s not failure.It’s physiology.

3. Why Estrogen Matters (Short + Needed for Context)

I won’t go into a hormone dissertation — but here’s the piece you need:

Estrogen helps your body:

• build bone

• slow bone breakdown

• absorb calcium

• maintain bone remodeling efficiency

As estrogen dips in midlife, your bones turn over faster — and break down faster.

That’s why strength training becomes non-negotiable.

Because lifting tells your bones:

“Stay strong. Build here. Reinforce this.”

Without that mechanical stimulus, bone breakdown outpaces bone building rapidly.

This isn’t a mood issue.It’s not a hormone “feeling.”It’s a structural issue.

4. Walking Isn’t Enough. Pilates Isn’t Enough. Running Isn’t Enough.

This is where I want to speak woman-to-woman:

You can be active…and STILL be losing bone density.

Most women think,“I move a lot — I’m fine.”

But movement is not the same as loading the muscles.

Walking is great for your heart.Pilates is great for mobility.Running is great for endurance.

But your bones don’t get stronger from these activities.Not significantly.Not enough to counteract age-related loss.

Bones need impact + load:

• lifting weights that challenge you

• jumping or light impact if your joints allow

• progressive overload (getting stronger over time)

Anything less is maintenance — not protection.

5. The Parts of Aging No One Talks About… Until It’s Too Late

Here’s where the numbers get real:

• After age 50, hip fractures become one of the leading causes of disability in women.

• 40% of women who fracture a hip lose the ability to live independently afterward.

• Wrist fractures nearly double your future fracture risk.

• Vertebral fractures often go undetected — but quietly reduce mobility, height, and posture over time.

When I read this as a coach…and a mother of three…and a woman who wants to hike and ski and LIVE with her kids for decades…

It was sobering. And motivating.

Because here’s the good news:

Strength training cuts fracture risk by up to 38%.(According to several randomized controlled trials on resistance training in older women.)

You have more power than you think.Your daily habits shape your long-term health more than any supplement or doctor visit.

6. The Confidence Shift Is Real — And Not Superficial

This part is always emotional for my clients.

When women lift consistently, they tell me:

“I feel sturdy again.”“I trust my body now.”“I’m not afraid of aging like my mom was.”“I feel strong in a way that’s not about looks — it’s about LIFE.”

And honestly? That’s what I care about most.

The Real Takeaway: Lift for Your Health. Lift for Your Bones. Lift Because Your Future Depends on It.

If your bone density didn’t improve yet?Don’t stop.Don’t panic.Don’t assume it’s “not working.”

Strength training IS working — inside your bones, inside your cells, inside your long-term health.

Keep lifting.Lift heavier over time.Eat enough protein.Get your vitamin D checked.Move with intention.Respect what season of life you’re in.

Your bones are listening to everything you do.

Lift for your health. Lift for your strength. Lift for your bones. Lift for the future version of you who deserves a strong, capable life.

Why Midlife Women Must Lift for Their Health: The Real Science Behind Bone Loss and Strength After 40