Osteoporosis Strikes Strength Trainer
A Cautionary Tale
I have been strength training since I was about 40 years old because I had learned that bones deteriorate as we age. Here’s the science. According to Harvard Health, “Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones.”
At that time, still menstruating, I was ignorant of the specific effects of menopause on bone health. Around the same time, I was diagnosed with an autoimmune disease with the cute name Hashimoto’s. It meant my body had decided to attack my thyroid. I started to take a pill once a morning that I take to this day, with the dosage increasing from time to time as the attack progresses.
American Thyroid Association
When first diagnosed, and for a number of years, I was ignorant that my thyroid problem had anything to do with my bones. The first clue was news that I shouldn’t eat food with calcium or take a supplement until four hours after my thyroid pill. I subsequently learned, as explained by the American Journal of Medicine: “Hypothyroidism is known to affect calcium homeostasis by decreasing bone turnover and serum calcium level...”
I kept strength training.
I went through perimenopause.
I entered menopause.
As mentioned, I was not aware that the loss of estrogen causes women to lose 10% of their bones in the first five years after menopause. In the years when I was in perimenopause and entering menopause, hormone replacement therapy was believed to bring a cancer risk and was not advised. Aware of this thinking, I never discussed how I felt with a doctor and went through the whole process unaided and uninformed.
I kept strength training.
A doctor suggested getting a baseline Dexa scan, a test to measure the density of my bones.
I was a strength trainer; no problem.
The report result was that I had osteopenia, indicating my bone density was lower than expected.
I blamed this on my Hashimoto’s and kept strength training. I will honestly say that I never consistently took a calcium supplement. I ate foods with calcium but didn’t worry about how much I was getting. Taking calcium was encouraged for many years. In recent years, new studies concluded that calcium supplements do not prevent fractures and, worse, may cause cardiovascular, kidney, or intestinal problems. It is considered better today to ingest calcium in foods.
Taking this story to the present day, I have now been in menopause for 17 years. I have continued to build muscles as I became a personal trainer and yoga/pilates/tai chi teacher. I feel strong at 67. The other day, a large dog jumped on my left side out of nowhere, and I withstood the hit and remained standing.
Out of curiosity, I decided to get a second Dexa scan.
Are you sitting down?
I have osteoporosis. My numbers aren’t the worst, but they aren’t great.
I am in an educated state of shock. Again, I believe Hashimoto’s is the problem, and my strength training is my savior. I am more committed than ever and want to work harder, lift more, and never miss a workout.
I don’t want to imagine how bad the results might have been if I hadn’t been doing the strength work. Are you strength training? Have you been similarly diagnosed? What did your doctor advise you to do? Too often, women are told to take a walk. Yes, walking is weight-bearing, and it will be more helpful than, say, swimming. Typically, women are advised to take medications. I’ll reserve my opinion on that, but regardless of whether you decide to take the recommended pills, it is critical to do more. Women are not encouraged enough to start a resistance program. In particular, they may even be discouraged from lifting heavier weights. If you are over 40, I advise you to challenge your bones actively through a progressive lifting program.
Women’s health, unfortunately, is still underfunded and, therefore, underresearched. We suffer through changes in thinking all of the time as already demonstrated concerning calcium supplements. The latest is about hormone replacement therapy. It is now considered helpful after years of being thought harmful. I will be considering going on HRT with my doctor. It is late for me, but not too late. There are pills for osteoporosis, but at present, I wouldn’t say I like the risk/reward equation. I will listen to my doctor and continue to research.
Bone density loss is reversible because the human body is brilliant. Osteoblasts make new bone. As we age, if we don’t strength train, eat healthily, and avoid smoking and alcohol, bone loss will be greater than gain. If we act healthy, we have a fighting chance to improve.
I’m taking that fighting chance.
My current resistance training schedule is six days a week, alternating lower and upper body wearing a weighted vest. I row six days a week, a cardio exercise with an added strength component I love. I will add my weighted vest to my walks. Despite my arthritic knee, I’m adding jumping. This schedule is in addition to teaching a morning yoga or mat pilates class five days a week. I practice balance regularly.
I’m shopping for calcium-rich foods. There are many that I love already, including kale, spinach, dark leafy green, yogurt, cottage cheese, hard cheeses, almonds, seeds, and oranges. I have never been a fan of sardines, but they are full of bones, so I will try. Send me recipes.
I have recently accepted the advice to try a couple of supplements that benefit older women’s bodies. I’m taking creatine and collagen. They work best in smoothies, which I don’t have every day. Today, I tried it in a glass of milk and figured it was a good calcium move, too. I’m also taking Vitamin D.
My next test won’t be for two years. I intend to take this condition seriously and care for myself as best I can. I will share the positive news that two of my clients have received improved results on their Dexa scans. I intend to join them with better results in 2026.
For my readers, if you have neither osteopenia or osteoporosis, three cheers. The following guidance is beneficial if you want to prevent bone loss and if you are grappling with it as I am.
Eat healthy and include calcium and Vitamin D rich foods and plenty of protein. Foods with Vitamin D include oily fish, egg yolks, red meats and liver, mushrooms, oranges and bananas and is added to orange juice, cereals, and milks.
Avoid smoking and limit alchol consumption. The later is also helpful in preventing falls.
Keep your home free of hazards that might trip you.
Strength train
Walk or run or climb stairs
Consult with your doctor about medications and hormone replacement therapy