Maintaining bone density into older age

[Nooa]

How much strength training do I need to do? I want to maintain a reasonable level of bone density into old age, as osteoporosis runs in the family. I'm coming up to 40 and not likely to start menopause for at least 10 years (based on mother and aunties), but I want to get into a lifelong routine now while I still find it easy.

I currently do 2x 20min HIIT sessions per week - lunges, squats etc using bodyweight only. Also I cycle 10km twice a week on a hilly route. Do loads of walking up hilly terrain (which I know is not strength but just to say i have CV exercise covered).

Is that enough if I continue it? Or do I need to add weights, or do more frequent sessions? I'm after the bare minimum required to avoid snapping bones when I slip on ice 😁

Just be aware though that, if you have a strong family history, diet and exercise may not be enough to avoid osteoporosis. I had a private DEXA a couple of years ago and found out I had it. I had being exercising with weights, skipping etc for many years and had a reasonably healthy diet.

My GP (and also a physio who I saw) both said that even with the best diet and exercise regime, is may not be possible to avoid it given the family history (in my case my mother, sister, grandmother, possibly aunts too).

Many non symptomatic people with coeliac disease have osteoporosis. If you are diagnosed with osteoporosis or osteopoenia, it may be very useful to ask for a blood test for coeliac disease......

With kindness @Ilovelowry you should probably aim to lift heavier for max health benefits. At my HIIT classes we don’t use anything less than 8kg and I’ve progressed to 12kg for overheads now after a couple of years and 16 or 20kg for squats and deadlifts. And I’m def not the strongest woman there. Good work though - you’re probably doing more exercise than 90% of the population!

@Ryeman taken with kindness. ☺️

But I am not in a position to rejoin a gym, plus I have a failed prolapse repair (failed after 4 months) and so whilst I stick two fingers up to the people who suggest I don't lift anything heavy ever again (looking at you, prolapse support group on Facebook); plus hypermobility, I reckon that as you say, I am doing more than a lot of people!

And I do it regularly. And I can do press ups. And I also fit in pelvic physio, pilates, yoga and physio for general knee and hip health.

Tbh, I'm nailing it 😉

Body weight fitness and resistant bands. You don't need weights. I do full push ups, handstands, resistant band work and have a bar I hang from.

I’ve been lifting for about 18 months, & I’m at 15kg for overheads, 25kg for deadlifts, 16kg for squats.

I’ve never been to a HIIT class though.

I’m very lucky in that a local PT has started classes for the 50+ and runs 3 classes a week. I try and attend 2 of them. Started in January. There’s definitely a gap in the market!

I’m definitely feeling the benefits but still have a way to go.

Things I’ve found useful, though I’m not lifting as much as many here (got a touch of scoliosis so trying to build core and form):

Next Level by Stacey Sims and Selene Yeager - aimed at menopausal women, all about weights, nutrition etc
Hit Play not Pause podcast with Selene Yeager - advice aimed at active menopausal women
and for extra inspiration, Train with Joan on Instagram - she started in her 70s!