1. Prioritise Strength Training – Especially Squats and Plyometrics

   Strength training is one of the most effective ways to maintain and improve bone density, particularly for women after menopause, when bone loss tends to accelerate. Compound movements like squats target several muscle groups and load key areas such as the spine and hips —  which are especially prone to weakness. Adding low-level plyometric work (aka jump training, or quick explosive movements), like jump squats or step jumps, introduces controlled impact that helps stimulate further bone adaptation. Start with good technique, build gradually, and prioritise consistency. These exercises also support balance, muscle mass, and joint health — all vital for long-term strength, mobility, and independence.

2. Use a Multi-Joint, Full-Range Approach to Movement

   Your joints thrive on being moved through their full range in a controlled, strength-based way. Exercises such as lunges, rows, and overhead presses involve multiple joints and muscles, helping to keep connective tissues — like tendons and ligaments — strong and resilient. Some women experience tendon discomfort due to hormonal changes, and moving joints regularly through their full range can help ease this. Think of full-range strength training as nourishing your joints: it supports mobility, reduces stiffness, and improves everyday movement. The goal isn’t just strength — it’s ease of motion, reduced pain, and long-term joint health.

3. Train Within Limits – Avoid Exhaustion, Use RPE to Guide You

   Many women experience symptoms such as fatigue, poor sleep, or brain fog at different life stages, particularly around perimenopause or menopause. Intense workouts that push you to exhaustion can actually worsen these symptoms. Instead, train smart. Use the Rate of Perceived Exertion (RPE) scale to guide your sessions. This is a subjective measure of how hard you feel you are working out. An RPE of 6–8 out of 10 is usually sufficient for strength, with lower levels for recovery work. Plan breaks into your sessions and avoid trying to ‘push through’. The aim of training is to support and strengthen the body — not to add more stress or leave you drained.

4. Listen to Your Body – Train Around Pain, Don’t Ignore It

   Many women experience aches, joint pain, or flare-ups — sometimes as a direct symptom of hormonal changes. But that doesn’t mean you have to stop training altogether. Use pain as a guide. If discomfort is below a 3 out of 10, you can generally keep going, but monitor it. If it goes above that, it’s worth modifying the movement or stopping. Often, continuing to move — with some adjustments — is better than full rest. Training can actually help reduce these symptoms over time. Work around pain where possible, and remember: your body’s signals are there to guide you, not stop you.

5. Fuel Your Training to Support Energy and Bone Health

   What you eat before and after training makes a big difference to your energy levels, performance, and recovery — particularly when it comes to supporting bone health. Women are more vulnerable to low energy, which can negatively affect both mood and bone density. Aim to have a balanced meal with protein and carbohydrates 1–2 hours before training, and refuel afterwards. Protein (around 1.2–1.6g per kg of body weight) supports muscle repair and bone integrity, while carbohydrates provide energy. Under-fuelling can lead to fatigue, poor recovery, and long-term health issues. Think of food as part of your training toolkit — not separate from it.

Most of all find something you enjoy doing!