Lifting for Bone Health: A Women's Guide to Strength Training for Stronger Bones

Lately, I’ve been spending my study hours diving deeper into the science of building bone—both as a preventative measure against osteoporosis and as a healing response for those already diagnosed with osteopenia or osteoporosis. This topic has become especially personal, as several of my clients in their 40s have been blindsided by unexpected diagnoses. Many assumed weak bones were a problem reserved for older generations, but that’s simply not the case.

Today, I visited OsteoStrong to learn more about what they offer our community, and I walked away inspired. The studio is full of specially designed machines that not only stimulate bone growth but also track progress in a way that’s both motivating and measurable. What stood out most was how their approach confirmed—and expanded—what I’ve been learning: the same mechanical stress that builds lean muscle can also trigger osteogenesis, or new bone formation. I left feeling so grateful we have this resource and with a deeper appreciation for the science behind strength and bone health.

In my training programs, I’ve always emphasized strength and muscle development, but I wanted to use this article to take a closer look at exactly what kind of loading is needed to stimulate bone growth.

This guide covers key compound exercises that support bone health, what bones they target, and how much weight to lift to get the most benefit. Because everyone weighs differently, we’ll use a percentage of body weight to make recommendations scalable. We'll also include an example for a 130 lb woman.

📊 General Load Guidelines for Bone Growth

• To stimulate bone growth, lifts should be performed at 60% to 85% of your one-rep max (1RM).

• A good general goal is to eventually lift your bodyweight or more in major compound lifts.

• Use lower rep ranges (5–8 reps) for heavier loads and higher stimulus.

🔍 Key Lifts for Bone Health

💪 1. Barbell Back Squat

• Bone Growth Areas: Femur, pelvis, spine

• Recommended Load: 100% of body weight

• Example (130 lb woman): 130 lbs total (including barbell)

• Fun Fact: Squats are considered a total-body exercise because they also stimulate bone growth in the spine through axial loading.

🦴 2. Deadlift

• Bone Growth Areas: Spine, pelvis, femurs

• Recommended Load: 120% to 140% of body weight

• Example (130 lb woman): 155–180 lbs

• Fun Fact: The deadlift is one of the single best exercises for stimulating bone growth in the spine due to the compressive and tensile forces it creates.

💪 3. Walking or Static Lunges (Dumbbells or Barbell)

• Bone Growth Areas: Femur, hips, pelvis

• Recommended Load: 50% to 70% of body weight

• Example (130 lb woman): 65–90 lbs total (either as 30–45 lb dumbbells or barbell)

• Fun Fact: Because lunges are a unilateral movement, they challenge stability and coordination while promoting even bone loading across both legs.

🤬 4. Bulgarian Split Squats

• Bone Growth Areas: Femur, hips, pelvis (unilateral loading adds a stability challenge)

• Recommended Load: 40% to 60% of body weight

• Example (130 lb woman): 50–80 lbs total (dumbbells)

• Fun Fact: Bulgarian split squats are excellent for correcting side-to-side imbalances, which can reduce injury risk and improve gait.

🍑 5. Hip Thrusts

• Bone Growth Areas: Pelvis, femurs, sacrum

• Recommended Load: 100% to 140% of body weight

• Example (130 lb woman): 130–180 lbs

• Fun Fact: Hip thrusts activate more glute muscle than nearly any other lift—helping support pelvic alignment and posture.

💪 6. Bench Press

• Bone Growth Areas: Sternum, shoulders, arms

• Recommended Load: 50% to 60% of body weight

• Example (130 lb woman): 65–78 lbs

• Fun Fact: The bench press helps build upper-body strength critical for pushing movements and fall prevention.

🔺 7. Overhead Press

• Bone Growth Areas: Shoulders, upper spine, arms

• Recommended Load: 40% to 55% of body weight

• Example (130 lb woman): 50–71 lbs

• Fun Fact: Pressing weight overhead stimulates the upper thoracic spine and shoulders, which are often prone to bone loss in postural aging.

🧱 8. Step-Ups (Weighted)

• Bone Growth Areas: Femur, hips, pelvis

• Recommended Load: 40% to 60% of body weight

• Example (130 lb woman): 50–80 lbs (dumbbells or barbell)

• Fun Fact: Step-ups mimic real-world climbing actions like stairs and hiking—building functional strength while loading the hip and leg bones.

🦵 9. Trap Bar Deadlift

• Bone Growth Areas: Spine, pelvis, femur

• Recommended Load: 100%–140% of body weight

• Example (130 lb woman): 130–180 lbs

• Fun Fact: Trap bar deadlifts are often more beginner-friendly than conventional deadlifts and can reduce strain on the lower back while still loading the spine effectively.

🪨 10. Farmer’s Carries

• Bone Growth Areas: Spine, pelvis, arms, shoulders

• Recommended Load: 50% to 75% of body weight in each hand

• Example (130 lb woman): 65–95 lbs per hand

• Fun Fact: Carries are a powerful way to stimulate bone through isometric loading and improve grip strength—which is directly correlated with longevity.

🔄 How Often to Train

• Aim to train each lift or movement pattern 1–2x per week.

• Focus on progressive overload by gradually increasing weights over time.

• Pair strength work with adequate nutrition (especially protein, calcium, and vitamin D) for best bone-supporting results.

💡 Final Thoughts

Your bones respond to stress—but not overnight. Commit to consistent strength training with the right loads, and over time, you’ll build not just muscle and confidence, but a stronger skeletal foundation for life.

Want help building a personalized plan? Let’s talk!

⁉️Q & A:

Q: "What if I just want to work on bone DENSITY, not always new bone GROWTH?"

A: The main difference is in the intensity and purpose of the lifts. Osteogenesis, or new bone formation, requires lifting heavier loads (typically 60%–85% of your 1RM or more) to apply significant mechanical stress to the bones, signaling the body to build new bone tissue. Exercises like squats, deadlifts, and lunges are key for this process, often requiring weights as high as 120%–140% of your body weight.

On the other hand, improving bone density focuses on strengthening the bones you already have. It can be achieved with moderate loads (50%–80% of your 1RM), helping to reinforce existing bone structure and mineralization, making bones more resistant to fractures. While both approaches benefit bone health, osteogenesis is about creating new bone tissue, while bone density training strengthens and fortifies existing bones.

Q: "How can I learn what my bone density is?"

A: The best way to get a clear picture of your bone density is by getting a DEXA scan (Dual-Energy X-ray Absorptiometry). It’s a simple, non-invasive test that measures the mineral density in your bones—usually focusing on the spine, hips, and wrists. It’s quick and easy, and the results give you a solid baseline of your bone health. Your doctor can help determine if it’s the right time for you to get one based on your health history. While there are some other tests out there, DEXA is the most reliable and accurate way to check your bone density.

Q: "Where can I get a DEXA scan & how much do they cost?"

A: If you're in Southern Oregon, especially around Ashland, Medford, or Grants Pass, you have several options for DEXA scans:​

• Asante Imaging – Medford Located at Asante Rogue Regional Medical Center, they offer DEXA scans by appointment. Call (541) 789-4322 to schedule. ​

• Mid Rogue Imaging Center – Grants Pass An independent diagnostic center offering DXA scans for bone density assessment.

• Fitnescity – Grants Pass Provides body composition analysis using DEXA technology. This service focuses on fat and lean mass distribution, which can be useful for tracking overall health and fitness progress. ​

Expect to pay between $150-$200 out of pocket if your insurance doesn't cover it.

Q: "What if I can’t lift that much weight—and more than likely, never will?"

A: That’s totally okay. Not everyone can—or should—jump into heavy lifting. Places like OsteoStrong use machines that apply safe, targeted pressure to bones without needing to lift weights at all. It’s quick, effective, and great for anyone with limitations. And if you're working out at home, lighter weights or bodyweight can still support bone health when used consistently and progressively.

Q: "How often should I be training to get to a point where I can lift this heavy?"

A: It really depends on your starting point, your consistency, and what else is going on in your life (sleep, protein, recovery all play a big role). But here’s a general timeline:

• Months 1–3: Focus on stability, core strength, and learning proper lifting technique. You’ll use moderate weights and higher reps (10–15) to build a solid foundation.

• Months 4–6: Begin progressing to heavier loads in a moderate rep range (6–10). You’re still building muscle and strength, but now you’re preparing your body for the stress of heavier lifting.

• Months 7–9+: If everything is going well—no injuries, steady progress, consistent training—you can start layering in some truly heavy work in the lower rep ranges (3–5). This is where the biggest impact on bone happens.

For most women, getting to the point where you’re lifting heavy enough for bone growth takes at least 3 days per week of strength training with progressive overload, plus patience with the process.

Q: "How often do I need to hit those heavy lift numbers to stimulate bone growth? Daily? Weekly? Monthly?"

A: You don’t need to lift heavy every day (and you shouldn’t!). Just 1–2 times per week of loading your bones with the right amount of weight is enough to stimulate bone growth, especially if the intensity is high enough. It's really about consistency over time—your bones respond best to regular, repeat exposure to the right kind of stress. Think of it as a steady conversation with your skeleton, not a one-time shout.