Strength Training for Women - Week 2: Stronger Bones, Longer Life

Ellie McKenzie • March 3, 2025

Strength Training for Women, Week 2 - Stronger Bones, Longer Life

by Ellie Bishop McKenzie

Welcome to Part Two of our weightlifting and strength training series, designed specifically for women—especially those navigating the peri- to post-menopausal years. Today, we’re tackling an issue that affects every woman over 40: bone health.

The Truth About Bone Loss
By age 40, most women begin experiencing bone loss. If you didn’t build strong bones in your younger years, don’t worry—it’s not too late. You can still take powerful steps to improve bone density and protect yourself from fractures and frailty.

According to Dr. Peter Attia, author of Outlive, a woman over 65 who suffers a hip or femur fracture has a 15-30% chance of dying within a year. Of those who survive, 50% will experience permanent loss of function and a diminished quality of life.

Why is this so critical? Sarcopenia—the loss of muscle mass—combined with frailty, is one of the leading causes of death in older adults.

How Muscle Loss Can Be Life-Threatening
Without adequate muscle, you lose balance, coordination, agility, and stability. This makes simple actions—like stepping off a curb—potentially dangerous, even life-threatening. A fall that once might have left you bruised can now result in broken bones, hospital stays, long-term disability or even death.
The solution? Strength training, movement, and proper nutrition.

How to Build Stronger Bones and a Resilient Body

1. Lift Heavy Weights

Strength training isn’t just about muscle—it’s about bone density. According to Harvard Health Publishing, putting stress on bones triggers bone-forming cells to activate, making bones stronger and denser.


Dr. Peter Attia explains, “Bones are mechanical sensory entities that remodel in proportion to the mechanical stress they’re under…so lifting heavy stuff matters.” What does this mean for you? If you lift heavy weights, your body recognizes the need for stronger bones and adapts accordingly. If you remain sedentary, your body assumes strength is no longer needed—and begins to decline.


How to Start Lifting Weights:

 • Start with light weights and a trainer or coach to master proper form and prevent injury.

 • Gradually increase resistance to continue challenging your muscles and bones.

 • Strength training should include compound movements like squats, deadlifts, and presses, which target multiple muscle groups and build total-body strength.


2. Incorporate Jump Training

Adding impact-based exercises is another proven way to stimulate bone growth. Activities like:

 • Jump rope

 • Tennis or racquetball

 • Box jumps

 • Plyometric drills

These exercises create the necessary stress to encourage bone remodeling and increase density. Running helps, but multidirectional impact—forward, backward, and lateral movements—provides even better bone-building benefits.

3. Improve Balance, Coordination, Agility, and Stability

Preventing falls is just as important as strengthening bones. Developing body control through movement-based activities helps you stay quick, stable, and responsive.

Try:

 • Yoga or Pilates for stability and flexibility

 • Sports like tennis or pickleball for coordination

 • Balance drills like standing on one leg or using a balance board

*** CrossFit incorporates almost ALL of these!


The goal? Move often, move well, and stay in control of your body.

4. Prioritize Protein Intake

Strong muscles and bones require proper nutrition—and that starts with protein.

Dr. Gabrielle Lyon, a leading expert in protein metabolism, states, “Protein is essential for virtually every one of your cellular functions…not just for building muscle but for the structure, metabolic function, and regulation of all tissues and organs.”


Why is protein so important?

 • It builds and repairs muscles, bones, ligaments, and tendons.

 • It regulates metabolism and neurotransmitters that affect mood and sleep.

 • It provides the essential amino acids your body needs to function optimally.

To maximize bone and muscle health, prioritize high-quality protein sources such as:

 • Lean meats (chicken, turkey, beef)

 • Fish and seafood

 • Eggs and dairy

 • Plant-based proteins (legumes, tofu, quinoa)


Take Control of Your Health—Starting Today

Your bone density, muscle strength, and mobility are in your hands. By incorporating strength training, impact-based movement, balance exercises, and proper nutrition, you empower your body to stay strong, resilient, and independent for years to come.

Your future self will thank you. 

We Can Help

At CrossFit Odyssey our clients work one-on-one with a coach to build basic understanding of how classes and movement should work and then you may join classes with similar minded individuals and a knowledgeable coach to guide you, watch your movement and help you hit your goals. If you are interested in finding the strong woman within you, give us a call or check us out at crossfitodyssey.com. Sign up for a FREE Fitness Assessment to get started and see if we are the right fit for you.