Strength training never gets old. Pun intended.
And yet it is true. It has existed for as long as human beings have been around, but perhaps we build strength more intentionally now. Naturally, stronger bones and joints mean better, easier movement, and a reduced risk of injury. As we age, it is common to see a decline in physical strength: we tend to be less active, our food choices change, changes in social activities, etc.
Women have an added reason for loss of strength – menopause, which leads to a decline in estrogen, resulting in the loss of muscle mass (sarcopenia) and bone density. As a result, osteoporosis occurs.
Image taken from Microbe Notes (4)
So how do we minimise this effect of aging (as well as menopause in women), and instead, age strong?
Stronger Muscles for Stronger Bones
Strength Training
Intentionally training muscles is key to building muscle and maintaining its function. Let’s look at the basics:
Muscles move loads (or overcome resistance). And these loads begin with our own body weight! The last time you stood up from a chair, or lifted an object from the ground, or went for a walk – that’s your body moving load through your muscles!
To do these more efficiently, it is important to strengthen and condition muscles, beyond aesthetics – for daily function, and for the prevention of injuries.
In addition, balance training can significantly reduce the risk of falls. Balance training can be as simple as standing on one leg, or performing unilateral exercises. Having a qualified personal trainer to design a well-balanced exercise programme can help improve stability, coordination, and overall muscle development while ensuring safe and effective training.
Try this – The next time you’re at you’re computer or kitchen counter: stand on one leg (check that your foot is well-grounded and/or you’re in flat footwear), hold your balance for 30 seconds and switch to the other leg for another 30 seconds, repeating both 3 times.
Impact loading
Impact is not a bad thing when seen from a functional perspective. With every step that we take, the body faces impact forces from the ground a.k.a. ground reaction forces.
When the body receives impact or load, this strains the bone matrix in the form of compression, bending, or stretch, signaling the body to start the protective process of bone-building, in order to be stronger to face these loads in future.
Training for impact loading should begin as early as possible. However, it’s never too late to start. With the advice of health professionals and experienced coaching, maintaining and building bone density can be done even in our later years.
Nutrition
Nothing new here, we all know nutrition is a key factor for stronger muscles and bones.
Dietary Protein Intake
Protein is the building block of muscles. Therefore, it is essential to consume sufficient dietary protein to build or maintain muscle.
The minimum recommended protein intake per day for women post-menopause is 0.8g/kg of body weight. For example, if you weigh 60kg, you would need to consume at least 48g of protein per day. Additionally, studies have found that women who consumed more than 0.8g/kg protein/day had greater physical test scores, lower body fat, and lower fat-to-lean muscle ratio. Simply said, exercise performance and body composition was better among women who consumed more protein daily (1).
Vitamin D, Calcium & Minerals
For bone health, vitamin D is key for the absorption of calcium in the small intestines. Calcium is the most abundant mineral in the body, with 99% of it stored in our bones. A quick google search will reveal to you the foods that are high in vitamin D and/or calcium. Additionally, calcium plays crucial roles in the proper functioning of the heart, muscles and nervous system.
*Side note: Calcium loss can occur due to high salt consumption (eg. processed foods.) (2).
Micronutrients
There are a variety of other nutrients crucial for strong bones: phosphorous, magnesium, potassium… it’s a pretty long list. It can be useful to consult a doctor to assess your nutrient levels to identify what may be lacking and make more intentional nutritional choices. Adopting a balanced diet will get you most of what you need, while supporting your exercise routine.
All in all, strength training and proper nutrition are two of the best ways to improve strength, mobility and overall health, especially as we age. Your body’s ability to move well and stay strong is in your hands. Let’s go!
*KOA Fitness is a gym for women of all ages, with dedicated coaches that use a holistic and sustainable approach to get clients to their goals. Get in touch with KOA today for a free consultation.*
References
- Adequate dietary protein is associated with better physical performance among post-menopausal women 60-90 years. 2014, Journal of Nutrition, Health & Aging. PMID: 24522467 PMCID: PMC4433492
- Excessive salt consumption causes systemic calcium mishandling and worsens microarchitecture and strength of long bones in rats. 2021, Scientific Reports. PMCID: PMC7817681 PMID: 33473159
- The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. 2018, Biomed Research International. PMCID: PMC6323511 PMID: 30671455
- Microbe Notes, 2025, Bone Cells: Types, Structure, Examples, Functions
