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Bone health is a silent, but serious, part of aging. Nearly 80 percent of people with osteoporosis are women, in large part because estrogen—a hormone that plays a vital role in bone formation—decreases significantly in menopause.
“Generally, bone density loss starts extremely slowly and then accelerates around the time of menopause,” says Carl Herndon, MD, an orthopedic surgeon at NewYork-Presbyterian/Columbia University Irving Medical Center. “Then, in the early post-menopause phase of life, it continues to decrease but at a slower rate.”
The encouraging news? There’s plenty you can do to support your bones at any age. With the right tactics, you can help preserve—and even improve—bone density while building the strength, balance, and power that supports healthy aging. Whether you’re looking to build your bones after an osteoporosis diagnosis or are just looking to preserve the bone density you already have, the new WH+ 4 Weeks to Stronger Bones plan shows you exactly how to work out (with only dumbbells!) and fill your plate in a way that strengthens your bones and helps you feel your best for years to come.
Download the 4 Weeks to Stronger Bones Plan Now
What You Get When You Download the Guide
- A four-week science-backed training program that breaks down weekly workouts to help you build functional strength and improve your bone density through both strength and cardio training
- Nutrition tips to help you fuel properly between sessions and support bone formation
- Expert fitness advice on how to tailor workouts to meet you where you are
- A fill-in tracker to help you see exactly how you’re progressing
Want a Sneak Peek into the 4 Weeks to Stronger Bones Plan?
What Makes This Plan Different—and Worth It
It’s comprehensive and easy to follow.
Bone training calls for three key types of movement: strength, high-impact, and balance training. Fitting all three into your weekly routine might sound complicated, but this plan makes it simple. Each week includes three strength-training sessions, two cardio-based high-impact workouts—one of which is optional, depending on your fitness level—and two true rest days. All the workouts take 45 minutes or less, making it easier to stay consistent, even with a busy schedule.
It’s grounded in science.
We reviewed the latest bone density research and consulted leading experts to create an effective, well-rounded plan. Every workout, nutrition tip, and bone-forming strategy is backed by science—and formatted to fit into your everyday life.
The benefits go beyond bone health.
One of the best things about training for stronger bones is that it supports healthy aging in many other ways. The plan builds strength, balance, and power—three essential fitness qualities that will help you move confidently for years to come. You’ll develop the functional strength to make everyday activities feel easier, and the agility and stability to stay steady on your feet.
What You Need for This Program
This program is simple with a capital S. That doesn’t just apply to the actual workouts, either—you only need a few items, such as an exercise mat, a step, some resistance bands, and a set of light, medium, and heavy dumbbells.
What to Eat on the 4 Weeks to Stronger Bones Program
Your bones rely on essential minerals—many of which come from the foods you eat—to stay strong and resilient. Calcium, magnesium, and phosphorus all form the spongier inner tissues that make your bones firm yet flexible (more on this in the plan!). The plan’s nutrition section makes supporting your bones simple, highlighting bone-friendly foods and offering expert guidance on how to build a balanced, nutrient-rich plate.
More Perks of Joining WH+
Women's Health+ is a premium membership program that provides premium expert-backed fitness programs, eating plans, wellness advice, and exclusive digital content designed to meet you no matter which life stage you’re in. We tap expert sources and look into the latest research to provide you with the strength training, weight loss, recovery, and mental health tools you need to live your longest, healthiest, happiest life.
When you sign up for a membership (starting at $5/month), you’ll get access to:
- One year of health programming, including workout plans and nutrition guides, created by WH editors and experts
- Exclusive fitness challenges, including the popular Glute Gains Challenge and the Strong After 50 Plan
- A year’s worth of access to our All Out Studio fitness app with 450-plus workouts to stream ($90 value)
- Tons of healthy recipes, including our High-Protein Meal Prep Manual
- Unlimited WomensHealthMag.com content and a one-year print magazine subscription
Photographs by Cory Vanderploeg
Styling by Rose Lauture
Hair and Makeup by Mirna Jose
Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.