Expert reviewed
Sofia Marchetti, Strength & Conditioning Specialist
Reviewed for clinical accuracy against current UK guidance.
Bone density declines fastest around and just after the final period, and lean muscle becomes harder to hold onto. Resistance training is the intervention with the strongest evidence for both, and it also helps sleep, mood and insulin sensitivity.
What 'enough' actually looks like
- Two or three sessions a week, not six
- Loads heavy enough that the last two reps are genuinely hard
- Compound movements: squat, hinge, push, pull, carry
- Progression over months, with recovery treated as part of the plan
Sources & further reading
- Royal Osteoporosis Society: Exercise and bone health
- UK Chief Medical Officers' Physical Activity Guidelines
Last reviewed 08/07/2026. We review clinical content at least every 12 months.
This article is educational information, not medical advice. If something feels urgent, contact your GP or emergency services.