In April’s blog, we highlighted the importance of balance at any age. This month, we’re diving deeper into why weight-bearing exercises are essential for women over 50. While age is just a number, it’s important to prioritize bone health and strength as we age. Incorporating weight-bearing, strength training, and balance exercises can improve bone density, reduce fall risk, and prevent fractures — all key concerns for women over 50.
The Stats: Why Weight-Bearing Matters for Women Over 50
- 54 million Americans have low bone density, the framework that protects our organs.1
- 1 in 2 women over 50 have low bone density, and every three seconds worldwide, someone breaks a bone due to osteoporosis.1,2
- Leg strength drops by 1% each year after age 50 for both men and women, while bone density in women falls by 0.5% annually after menopause.1
This highlights just how crucial it is for women over 50 to take proactive steps to protect and strengthen their bones.
The Science: Why Weight-Bearing
Bones are living tissue, constantly being broken down and rebuilt. When mineral density decreases, bones become fragile and prone to fractures — a major concern for women over 50.1
Wolf’s Law states that bones adapt to the loads placed upon them. Weight-bearing activities, then, are the best way to maintain and build bone density, especially for women over 50 who want to stay strong and balanced.
What Are Weight-Bearing Exercises?
Weight-bearing exercises are done upright, against gravity, requiring your bones and muscles to support your body weight.3
Types of Weight-Bearing Exercises for Women Over 50
| High-Impact (Best for Building Bone) | Low-Impact (Safer if You’re New to Exercise or have restrictions) |
|---|---|
| Running, jumping, stair running, dancing with hops | Brisk walking, elliptical, low-impact aerobics, hiking on level ground |
For women over 50, low-impact exercises can be a safer starting point if you’re new to exercise, while high-impact movements can be introduced gradually. If you’re not sure where to start, ask your physician.
Osteogenic Loading: The Key to Building Bone Strength for Women Over 50
Osteogenic loading involves applying enough force to stimulate bone-forming cells (osteoblasts).1 Research shows bones need to experience a load of 4.2 times their body weight to trigger bone-building. For example, a woman weighing 130 pounds needs about 546 pounds of force, more than the force required for daily walking alone. This is why women over 50 benefit from targeted impact activities like jumping and resistance training.3
Strength Training
Strength training is important for building muscle so that you can have the strength to engage in the high-impact activities mentioned above.3 Use weights at about 80% of your 1-rep max (10 reps maximum), and remember that many activities that strengthen muscles can strengthen bones.1
Exercise Recommendations
- Weight-bearing exercises: 30–45 minutes, 4 times/week 5
- Resistance exercises: 2–3 times/week for maximum bone health 6
- Shorter bouts add up — take the stairs, walk briskly!
- Swimming and cycling are less bone-strengthening but great alternatives for cardiovascular health. 1
Why Pilates Is So Beneficial for Women Over 50
Pilates is a fantastic way for women over 50 to feel more confident as they age.
It focuses on:
- Controlled, low-impact movements that build core stability.
- Improved posture and alignment – stronger back muscles reduce the incidence of vertebral fractures.1
- Strengthening the spine, hips, and wrists — areas most affected by osteoporosis in women over 50.
- Enhancing balance, flexibility, and coordination, crucial for daily life and fall prevention.
By emphasizing safe movement patterns and mindful breathing, Pilates provides a supportive framework to help women over 50 build confidence and strength without excessive strain on joints.
Ready to Start Today?
Schedule a Visit
What to Avoid if You Have Osteopenia or Osteoporosis
- Avoid forward bending of the spine. Hinge from the hips, keeping the spine elongated.
- Avoid extreme twisting, side-bending, or combining these motions.
Are you unsure how to start your Pilates journey? Do you want to learn modifications for Osteopenia and Osteoporosis? Our instructors will tailor your private or group classes to your needs.
In the video below, Maddie guides you through a beginner-friendly Pilates flow that uses the wall for both support and challenge. This is a great option if you’re just getting started or working on building confidence with balance. The sequence helps improve strength, ease into weight-bearing movements, and develop a more grounded connection to your body.
Final Thoughts: Weight-bearing for Women Over 50
Weight-bearing exercises, strength training, and Pilates all play vital roles in helping women over 50 maintain bone health, reduce fall risk, and stay active and vibrant for years to come.
Disclaimer:
THE INFORMATION EXPRESSED ON THIS SITE IS FOR EDUCATIONAL PURPOSES ONLY. WE DRAW ON OUR EXPERTISE AS PILATES AND MOVEMENT SPECIALISTS BY EXPANDING OUR PROFESSIONALISM THROUGH CONTINUING EDUCATION AND PERSONAL EXPERIENCES. WE AIM TO PROVIDE VALUABLE INFORMATION CONCERNING, BUT NOT LIMITED TO, PILATES, FUNCTIONAL MOVEMENT, AND FITNESS. YOU TAKE FULL RESPONSIBILITY FOR ALL DECISIONS NOW OR IN THE FUTURE CONCERNING YOUR HEALTH, LIFE, AND WELL-BEING. THIS INFORMATION IS NOT TO BE USED AS MEDICAL ADVICE, EITHER TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE OR AILMENT. YOU SHOULD CONSULT A PHYSICIAN BEFORE BEGINNING ANY EXERCISE PROGRAM.
Citations:
- “Total Joint Arthroplasties Are on the Rise: Pilates Can Offer Endless Benefits.” Beth Kaplanek, Author, Educator, Instructor., bethkaplanek.com/. Accessed 29 May 2025.
- International Osteoporosis Foundation. Exercise for Bone Health and Osteoporosis, 2022, https://www.osteoporosis.foundation/sites/iofbonehealth/files/2022-09/exercisebrochure_web.pdf. Accessed 2025.
- Bonesense on Osteogenic Loading, Bone Health and Osteoporosis Foundation, Arlington, VA, 2023, https://www.bonehealthandosteoporosis.org/wp-content/uploads/Handout_OSTEOGENICLOADING.pdf. Accessed 2025.
- “The Strengths of Weight-Bearing Exercises.” Hawaii Pacific Health, www.hawaiipacifichealth.org/healthier-hawaii/live-healthy/the-strengths-of-weight-bearing-exercises/. Accessed 2025.
- Anderson TB, Duong H. Weight Bearing. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK551573
- “Weight-Bearing and Strengthening Exercises to Maintain Healthy Bones.” Weight-Bearing and Strengthening Exercises to Maintain Healthy Bones | Kaiser Permanente, healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.weight-bearing-and-strengthening-exercises-to-maintain-healthy-bones.hw131353. Accessed 2025.
