Bone Density, Perimenopause, and Why Strength Matters More Than You Think

For many women, bone density feels like a “later” problem, something to worry about after menopause or once a doctor brings it up. But here’s the quieter truth that doesn’t get talked about enough: bone loss often begins during perimenopause, long before anyone sounds the alarm.

This doesn’t mean something is wrong with your body. It means your body is changing, and it’s asking for different support.

What’s Happening to Your Bones in Perimenopause

As estrogen levels fluctuate and gradually decline, the balance between bone breakdown and bone rebuilding starts to shift. Bone is living tissue, constantly responding to signals from hormones, movement, and nutrition. During perimenopause, the signal to maintain and rebuild bone can weaken, especially if your movement and fuel do not evolve with you.

This is why women can feel strong and healthy on the outside while experiencing gradual bone loss underneath the surface.

Why Strength Training Matters Now

Bone responds to load. When you challenge your muscles, your bones receive the message to stay dense and strong. Walking is wonderful for cardiovascular health and mental well-being, but it does not always provide enough stimulus on its own to protect bone long term.

Strength training using bodyweight, dumbbells, resistance bands, or machines creates the kind of mechanical stress bones need to remain resilient.

The goal is not intensity for the sake of intensity. The goal is consistent, intentional resistance that your body can recover from.

The Weighted Vest Craze, Helpful Tool or Overhyped Trend?

Weighted vests have become increasingly popular, especially among women focused on bone health. Here is the honest and balanced take: they can be helpful, but they are not magic, and they are not required.

A weighted vest can increase load during walking or strength exercises, add bone-stimulating stress when used appropriately, and be a useful option for women who already have a consistent movement routine.

However, they are not for everyone. Joint health, posture, injury history, recovery capacity, and life stage all matter. For some women, traditional strength training without added weight is more than enough. For others, particularly those recovering from illness or treatment, the priority should be rebuilding strength gently and sustainably.

The most important question is not, “Should I wear a weighted vest?” It is, “Am I giving my bones the signal they need, safely?”

Bone Health Is About Inputs, Not Punishment

One of the biggest mindset shifts I work on with clients is moving away from doing more out of guilt and toward supporting the body with better inputs.

Your bones are paying attention to how you move, what you fuel your body with including protein, minerals, and overall nourishment, how well you recover, and how much stress you are carrying.

In perimenopause, effort alone does not equal results. Strategy does.

What Actually Helps Without Overwhelming You

If bone health feels intimidating, start here.

Strength train two to three times per week. Focus on compound movements such as squats, lunges, presses, and pulls. Prioritize protein and adequate nourishment. Walk with intention rather than obligation. Choose tools that fit your body and your season of life, not trends.

You do not need to overhaul your life. You need to align it with the phase you are in.

A Coaching Question to Reflect On

Instead of asking, “What should I be doing more of?” try this instead:

What kind of support does my body need now that it did not need before?

That question alone often changes everything.