Strength training for bone & muscle

Why it matters

Muscle and bone both decline faster when estrogen or testosterone falls. Loading your muscles and skeleton sends the signal that keeps them strong, and stronger muscles improve insulin sensitivity and balance.

How much

• Muscle-strengthening work for all major muscle groups on at least 2 days a week, as national guidelines advise

• Progressive load: increase weight or difficulty as you adapt

• Some impact work, such as jumping or stair climbing, if your bones and joints allow

• Balance training to prevent falls

The evidence

In the LIFTMOR trial, supervised high-intensity resistance and impact training improved hip and spine bone density in postmenopausal women with low bone mass, without excess injuries.

Fuel it

Spread protein across meals. Many experts suggest 1.0 to 1.2 g of protein per kg per day for older adults, more when actively building muscle, unless kidney disease limits intake.