Menopause, Osteoporosis & Strength: What Midlife Women Need to Know

Grateful that my parents are still on the move!

This past weekend, I visited my parents—and let me tell you, I left feeling deeply grateful. Not just for the time together, but for this: they’re still thriving. They move every single day, and that movement is medicine.

But it hasn’t all been smooth sailing, say hello menopause and osteoporosis

The Reality of Menopause, Osteoporosis, and Aging Bones

When I started noticing the postural changes in my mom—years of gravity, osteoporosis, and the after-effects of chemotherapy from breast cancer taking their toll—I knew we had to take action.

She’d already been through menopause, and those hormonal shifts had accelerated her bone loss. Her spine was changing shape, her height was shrinking, and her strength was slowly declining.

So I did what any Pilates daughter/physical therapist would do:

I bought her a personal training package.

Not because she needed to start doing deadlifts and battle ropes, but because she needed supportive, smart resistance training that met her where she was. Something to strengthen her muscles, protect her bones, and help her reclaim better posture and function.

It’s one of the best investments I’ve made for her health—and I see the impact every time she moves with more ease and confidence.

What Is Osteoporosis?

The stages of osteoporosis

Osteoporosis is often called the silent disease—because you don’t know you have it until something goes wrong. A wrist fracture from a simple fall. A spinal compression fracture. A hip break that changes everything.

Behind the scenes, what’s happening is this:

Our bones, made of a living matrix of cells, lose density over time—especially when movement decreases and estrogen drops during menopause. The less your muscles act on your bones, the less stimulus your bones get to stay strong.

The three most common sites where osteoporosis shows up in midlife women?

• 🦴 The spine

• 🦴 The wrist

• 🦴 The hip

And the most frustrating part?

You often don’t know anything’s wrong until it’s too late.

What to Avoid If You Have Osteoporosis

If you’ve been diagnosed with osteoporosis (or even osteopenia), there are some movements that need to come off the menu. Exercises that involve forward crunches, deep spinal flexion, or bending and twisting at the same time—think bicycle crunches or toe-touch stretches—can increase your risk of spinal fractures. High-impact moves like jumping jacks or running may also be too jarring for already weakened bones, especially if you’re not building up gradually with support. The goal is to load the bones safely, not stress them past their limits. That’s why posture-aware strength training, weight-bearing exercise, and core engagement (without crunching!) are the smart path forward.

Pilates Alone Isn’t Enough—Here’s What Is

Let’s be real: Pilates is incredible. It helps with balance, core strength, and posture—all crucial for staying upright and strong. But Pilates alone doesn’t create the impact your bones need to rebuild density.

That’s where resistance training comes in. And no—you don’t need a gym membership, barbells, or bootcamps. You just need the right kind of challenge.

Here are 5 functional exercises I recommend to support both muscle and bone strength:

Couldn't resist this blast from the past, not the best of form, but we all start somewhere!

1. Push-Ups

A go-to favorite. They load the wrists and arms, build upper body strength, and challenge your core—no equipment required.

2. Squats with Something Heavy

Don’t have dumbbells? No problem. Grab water jugs, bags of rice, or grocery bags full of cans. Bonus: you’ll build grip strength and leg strength.

3. Mini Hops

A little bit of impact goes a long way. Think small jumps, steps off a low step, or quick plyometric hops. Just enough to stimulate your bones, without crushing your joints.

4. Furniture Movers

It may sound silly, but pushing furniture (safely and intentionally) mimics a full-body press. It gets those pushing muscles and spinal stabilizers working together—hello, functional fitness.

5. Weighted Walks

Running isn’t for everyone (especially not me). But walking with a weighted backpack? That’s a smart way to load the spine and stimulate bone growth without the joint stress.

Don’t Guess—Get the Data

It's essential to get a baseline on bone density!

If you’ve never had a DEXA scan, it’s time. If it’s been more than a few years? It’s time again.

This test measures your bone density and gives you a baseline to work from. And trust me, you want to know before something breaks.

I had to advocate for my first DEXA scan—using my family history to get my provider to listen. And I’m due for another one soon. You have to speak up. Because early action is the best kind of prevention.

A Picture’s Worth a Thousand Words

Postural changes are slow and insidious

Take a look at this image of my mom. Her spinal curve didn’t happen overnight. It was years—decades—of vertebral wedging and compression that changed her posture and reduced her height.

And here’s the truth:

At a certain point, these postural shifts become non-reversible.

That’s why it matters now.

Not when you’ve already lost inches. Not after a fracture.

But now—when your body is still listening and ready to respond.

Take Action Today

Midlife isn’t the time to fade into the background.

It’s the time to train smart, advocate for yourself, and build a body that supports your future.

✅ Move with intention

✅ Lift with purpose

✅ Check your bone density

✅ Pair strength training with Pilates to stay steady and aligned

And if you’re not sure where to begin?

💬 DM me “Primer” and I’ll send you my free 10-Day Pilates Series—designed for this season of life. These short, no-equipment-needed sessions will help you feel more grounded, aligned, and strong from the inside out.

Strength from inside and out

My Favorite Reminder: Strength Builds from the Inside Out

When we think about strength, it’s easy to picture biceps flexing or someone crushing a deadlift. But the kind of strength I care most about—the kind I teach, model, and work on myself every day—starts from within.

It’s the quiet kind of strength that comes from showing up consistently. From engaging your deep core muscles with intention. From doing the small things—like a supported squat or a slow breath—that build resilience over time.

This kind of strength doesn’t shout. It whispers.

It’s in your spine holding you upright. In your hips catching you mid-stumble. In your confidence when you move through life knowing your body is supporting you, not holding you back.

So if you’ve felt weak lately, know this: strength isn’t something you’re born with or without.

It’s something you build—from the inside out.

Let’s pause, breathe, and thrive—

Yours in longevity, empowerment, and thriving,

Amanda Curd

Anchor to Life Pilates & Nutrition

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P.S. Want to stay strong, balanced, and aligned in midlife and beyond? Whether you’re in Alpharetta or joining virtually, I bring together Pilates, menopause coaching, and functional strength training to help you thrive in this next chapter. Let’s redefine what aging looks like—together.