Turning 60 made me pause. I’d always been active, but I knew staying strong from here on out was going to take more intention—and a new kind of consistency.

I’d always been active. But I started reading the research and talking to women my age, and one thing became clear: if we want to keep our independence, mobility, and energy as we age—we have to protect our bones.

It’s not something most of us learned in our younger years. But once menopause hits, things change fast. Bone loss speeds up. Balance can shift. And one bad fall could mean a long recovery—or worse.

So I decided to do something about it. And if you’re reading this, I hope you will too.

Bone Health After 60 Isn’t Optional

There are two timeframes when our risk of fractures goes way up: midlife, and again in our 70s.

For women, that first big drop is tied to menopause. We lose estrogen, and that starts to thin our bones—quickly.

But here’s the hopeful part: we can rebuild. We can strengthen our bones, muscles, and balance. And it doesn’t take extreme workouts or fancy programs. It just takes consistency—and the right exercises.

If you want to dive deeper into the science, I recommend the Royal Osteoporosis Society’s guide on exercise and bone health. It’s a great resource for understanding what really works.

What the Research Says

A 2023 study looked at postmenopausal women and found something encouraging: lifting weights at a moderate intensity—three times a week—had a big impact on bone density.

Moderate means lifting a weight that you can move about 8 to 12 times, but no more. It should feel challenging by the last few reps. That’s the sweet spot where bones start to respond. I explain more about choosing the right weight in [Machines vs. Free Weights: What’s Best After 60?]

You don’t need to know your “one-rep max.” Just feel it out. If you can do 12 reps and still feel like you could keep going, it’s time to go a little heavier.

It’s a Long Game—but It Works

Here’s the thing: building bone takes time. Months, not weeks. But that’s okay.

Every single workout is a deposit into your future. Every time you show up and lift something heavy, you’re telling your body: I’m still here, and I’m not giving up my strength.

And you don’t need to do this perfectly. Just start.

My Go-To Bone-Strengthening Exercises

These are the five exercises I come back to again and again. They target the areas where bone loss hits hardest: the hips, spine, and legs. They’re simple. Effective. And they make a big difference.

1. Squats

If I had to pick just one exercise to keep doing for life, it would be squats.

They work your legs, hips, glutes, and core—and those muscles all attach to your femur and pelvis, where we lose bone fastest.

How to start:

• Try bodyweight squats first.
• Then add a dumbbell (goblet squat).
• Eventually, work up to barbell squats if it feels right.

My tip: Try split squats (one leg at a time) if balance is an issue. You’ll strengthen your stabilizers and train your brain, too.

2. Deadlifts

Deadlifts sound intense—but they’re just about picking something up from the ground with good form.

They work the back of your body—glutes, hamstrings, lower back—and that’s where a lot of us need support as we age.

Try this progression:

• Start with no weight (good mornings).
• Add light dumbbells (Romanian deadlifts).
• Then work up to heavier weights or a barbell.

My tip: Practice single-leg RDLs for balance. They’re tough but worth it.

3. Push-Ups or Bench Press

Upper body strength matters, especially as we age. Think about pushing yourself up off the floor, or lifting something heavy overhead.

Push-ups are a great place to start. If you need to, begin on your knees or at an incline.

Build strength with:

• Knee push-ups
• Full push-ups
• Dumbbell presses
• Barbell bench press

Everyday bonus: This helps with things like carrying groceries, picking up grandkids, or pushing open heavy doors.

4. Lunges

Lunges do so much: they strengthen the legs, challenge your balance, and improve coordination. They’re also fantastic for hip and pelvic stability—key for women over 60.

Try these variations: with or without dumbells

• Stationary lunges
• Walking lunges
• Reverse lunges (easier on the knees)
• Lateral (side) lunges

5. Run-Walk Intervals

Running (even short bursts) puts impact on your bones. That impact helps stimulate bone growth.

How I started:

• Run 30 seconds, walk 1 minute—for 20 minutes.
• As it gets easier, reverse it.
• Eventually, work up to full runs or brisk uphill walks.

Not a runner? Fast-paced walking with a weighted vest or incline treadmill works too.

Let’s Recap

If you’re over 60 and want to protect your bones, here’s your plan:

✅ Lift weights 2–3x/week
✅ Focus on squats, deadlifts, push-ups or bench press, lunges and walking or running
✅ Challenge yourself with heavier weights over time
✅ Be patient—bone density builds slowly but steadily
✅ Stay consistent—it’s the secret to strength after 60

Final Thoughts

I don’t lift weights to look a certain way.

I do it so I can live a certain way—active, mobile, independent, and strong.

I want to ski with my kids. Travel with a carry-on. Pick up heavy things without blinking. And I want the same for you.

Because aging doesn’t mean shrinking. It means rising into your strength.

Let’s build the kind of strength that lasts.

Want these moves built into a plan made for women over 50? The Sixty Strong app gives you joint-friendly strength workouts you can follow along with at home — no guesswork required.

Keep Reading

• Strength Training After 50: Is 30 Minutes a Day Enough to Lose Weight?
• Dumbbell Workout for Women Over 50: Strength at Home
• Knee-Friendly Strength Moves: 7 Gentle Exercises at Home

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xo, Julie