To effectively preserve bone strength during menopause, one should not limit themselves to Pilates, yoga, or running. It is essential to incorporate progressive strength training (such as working with weights) while monitoring health indicators (vitamin D levels and DEXA imaging), as inactivity can lead to a 20% loss of bone mass.

noli's read

The assertion that women can lose up to 20% of their bone mass during menopause is consistent with reports from the Endocrine Society (expert opinions and observational data), which describe an accelerated decline in bone density linked to hormonal changes. Regarding Pilates and yoga, a meta-analysis published in the journal BMC (2021) shows that, while excellent for balance and fall reduction, they are not sufficient to significantly increase bone mass. Running provides useful ground impacts, but research indicates that these stimulations often remain insufficient to effectively counteract the decline of bone structure over time. Conversely, the large-scale randomized clinical trial (RCT) LIFTMOR (2017) proved that supervised high-intensity resistance sessions (heavy loads and impacts) significantly increase bone strength in postmenopausal women. Finally, monitoring vitamin D levels and undergoing a DEXA scan are preventive habits validated by scientific consensus for accurately assessing skeletal structure. This advice to move beyond endurance or flexibility activities to incorporate progressive strength training is therefore based on very solid foundations.

the sources

1. 1Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR 2018
2. 2NIH Office of Dietary Supplements 2026
3. 3Manson JE et al. 2019