Empower Your Health Journey: Strength Training for Stronger Bones at Jade Fitness

Steve Squassoni
12 minutes ago
3 min read

Facing osteopenia,(bones that are weaker than normal), is a common challenge, especially for women going through peri-menopause and menopause. During this time, the natural drop in oestrogen accelerates bone loss, increasing the risk of fractures and long-term health issues. The good news is that exercise offers a powerful way to build a stronger foundation for your body. At Jade Fitness and Functional Movement classes, we focus on training methods that apply the right kind of stress to your bones, helping them become denser and more resilient.

Why Your Bones Need Exercise

Bones are living tissues that respond to physical stress. When you perform exercises that load your skeletal system, such as lifting weights or controlled impact movements, your bones receive signals to adapt. This process, called bone remodeling, involves bone cells depositing new tissue, making bones denser and stronger.

Without regular loading, bones weaken over time. This weakening speeds up during menopause due to hormonal changes. Research shows that strength training is one of the most effective ways to slow bone loss and even increase bone density. It’s not just about muscle strength; it’s about creating a resilient framework that supports your entire body.

How Jade Fitness Classes Support Bone Health

Our classes go beyond simple walking or light activity. They are designed to challenge your bones in ways that promote growth and strength. Here’s how we do it:

Strength Training Builds Bone Density

Strength training is the core of our approach. Using body weight exercise, tension classes, and equipment, we guide you through exercises that put direct stress on major bones like the hips, spine, and wrists. These movements apply axial loading, meaning the force travels along the length of the bone. This type of stress is especially effective at stimulating bone cells to build new tissue. Over time, this leads to stronger bones and a lower risk of fractures.

Functional Movement and Balance Work

In addition to strength training, our classes include functional movement and balance exercises. These help improve coordination, stability, and mobility, which are crucial for preventing falls—a major cause of fractures in people with weaker bones.

Examples include:

Controlled lunges
Balance drills
Core stability exercises

By improving your balance and movement patterns, you reduce the chance of fall risks, injury and support overall bone health.

Tailored to Your Level and Needs

We understand that everyone’s fitness journey is unique. Our instructors modify exercises to suit your current strength and mobility, ensuring you get the right challenge without risking injury. Whether you’re new to strength training or have experience, our classes provide a supportive environment to build bone health safely.

Practical Tips to Maximise Bone Strength

To get the most from your Jade Fitness classes and support your bone health, consider these tips:

Consistency is key: Aim for at least two training sessions per week.
Focus on form: Proper technique ensures you load your bones effectively and avoid injury.
Include weight-bearing activities: Walking, stair climbing, chair and wall squats
Nutrition matters: Ensure adequate calcium and vitamin D intake to support bone remodeling.
Stay hydrated and rest well: Recovery is essential for bone and muscle repair.