02/19/2026
After 50, bone density naturally declines — especially with inactivity, hormonal changes, and reduced exposure to meaningful loading. Resistance training is one of the best tools we have to combat this, but not all exercise affects bone the same way. Bone doesn’t respond to sweat, fatigue, or how hard a workout feels. It responds to mechanical strain — and that strain has to exceed a minimum threshold to stimulate adaptation.
This is where many well-meaning workouts fall short. High-rep circuits, light dumbbells, and continuous movement classes are great for cardiovascular health and muscular endurance — but they often don’t load the skeleton heavily enough to improve bone density. Bone adapts to force, not fatigue. In many cases, a few controlled repetitions with a heavier load are more effective for bone than dozens of lighter reps.
Research in older adults and postmenopausal women consistently shows that moderate-to-heavy resistance training — typically in the 70–85%+ intensity range — using multi-joint, weight-bearing exercises is most likely to maintain or improve bone density. When applied progressively and safely, these loads are well tolerated and more effective than light training alone. And while bone remodeling takes months, strength, balance, and confidence often improve much sooner.
When I work with adults and seniors, we don’t jump straight into “heavy.” We build a foundation of movement quality and strength, then progressively introduce appropriately challenging loads through exercises like squats, deadlifts, step-ups, presses, and carries. The goal isn’t to train recklessly — it’s to train intentionally, applying enough load to stimulate bone while respecting the individual.
If you want to understand how heavy is “heavy enough” — and how to apply it safely after 50 — read the full article here:
👉 https://www.garrettmclaughlin.com/blog/how-heavy-is-heavy-enough-to-improve-bone-density-after-50
If you’re curious whether the Building Better Bones program is a good fit for you, schedule a discovery call and let’s talk. Stronger bones don’t happen by accident — they’re built with smart, progressive training.
After age 50, declines in bone mineral density are common and often accelerate with inactivity, hormonal changes, and reduced exposure to impact or heavy loading. This increases fracture risk and the likelihood of osteopenia or osteoporosis. Resistance training is widely recommended for bone health,
