These days, everyone’s talking about lifting weights to preserve muscle during perimenopause and menopause—and for good reason. But you know what’s getting left out of the conversation: your bones.

Bone loss quietly accelerates during perimenopause and menopause (blame dropping estrogen levels). This can lead to osteopenia, a condition characterized by lower-than-normal bone density that’s considered the “warning zone” before osteoporosis. The best news: It can absolutely be reversed with the right approach.

Here, three science-backed ways to rebuild bone strength:

1. Lift heavy things. Yes, we’re on the strength training bandwagon too because the stronger your muscles, the more support and stimulation your bones get. Lifting weights and doing weight-bearing cardio (brisk walking or jogging) actually signals your body to build new bone. Aim for resistance training at least three times a week.

2. Feed your bones like you feed your muscles. Bones aren’t just calcium—they’re living tissue that needs protein, vitamins D and K, and yes, calcium (about 1,200 mg/day), to repair and rebuild. Supporting muscle health with enough protein also helps protect bone density.

3. Consider hormones. Estrogen is your bones’ bodyguard. For women who are under age 60 or within 10 years of menopause, hormone replacement therapy (HRT) can put the brakes on bone loss and cut fracture risk.

At Midi, our clinicians take a personalized, whole-body approach to bone health—so you can protect your strength for years to come.