Menopause Strength Training and the Bone Density Myth | Ep 495

Wits & Weights | Strength & Fat Loss Over 40 · Aug 17, 2026 · 28m · transcript

Heavy lifting does build bone density. That part is true. But the rule going around that women must strength training with 5 sets of 5 at 85% of your max (1RM) plus box jumps or you lose your bone density, is a much bigger claim than the evidence supports.

We dismantle this claim and explain what the best studies can and cannot prove. We also share a simpler approach that still allows you to train hard, lower fracture risk, and keeps you consistent through perimenopause and postmenopause.

If you want to protect your bones without training in a way that makes you hate strength training or quit…