Bone Density Boost: Proven Training and Nutrition for Women Over 40

If you’re a woman in your 40s, 50s, or beyond, you may notice recovery feels slower, joints ache more often, and injuries take longer to heal.

Inside your body, powerful changes are underway during the menopausal transition — and your bones feel it the most. According to the National Osteoporosis Foundation, women can lose up to 20% of their bone density in the five to seven years following menopause.

In this article, we break down science-backed ways to build and protect your bones after 40 — from jumping and heavy lifting to prunes, collagen, and creatine — so you can stay strong, resilient, and confident through menopause and beyond

The SWAN (Study of Women’s Health Across the Nation) cohort shows that bone loss accelerates sharply during late perimenopause and early post menopause, averaging about 2% per year, which adds up to around 10% loss over a decade, especially in the spine and hip. Over a lifetime, women lose around one-third of hip bone density (Texas Health Resources).

The good news? You can do something about it. With smart training and nutrition strategies, you can slow, stop, and even reverse bone loss. This isn’t just about preventing osteoporosis later in life — it’s about staying strong, powerful, and resilient right now in your sport and daily life.

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Jumping: Impact That Builds Strong Bones

Traditional advice tells women to aim for 150 minutes of moderate exercise each week. But as Dr. Stacy Sims emphasizes:

“The opposite of what women in perimenopause and postmenopause should be doing.” (YouTube: Postmenopausal Fitness & Nutrition Hacks, 2023)

Instead, she highlights the importance of heavy resistance training, sprint intervals, and plyometric (jumping) work — because these send the strongest signals to bones to stay strong.

“Walking doesn’t do it… Running doesn’t do it… The two biggest things for helping with bone density is resistance training and jump training.”

YouTube Video: Postmenopausal Fitness & Nutrition Hacks: What You Need to Know After 50 | Dr Stacy Sims | The Proof

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Orthopedic surgeon Dr. Jocelyn Wittstein explains why jumping is so effective:

“Jumping exercises which create impact greater than three times your body weight stimulates bone formation. Jumping exercises have been shown to improve bone density in both pre‑menopausal and post‑menopausal women.”(Instagram, 2024)

Walking creates a ground reaction force of 1.5x your bodyweight, running creates a ground reaction force of  2.5x your bodyweight, and jumping rope creates a ground reaction force of 15% less than running.

She goes on to say, “Jumping exercises which create impact greater than three times your body weight stimulates bone formation. Jumping exercises have been shown to improve bone density in both pre-menopausal and post-menopausal women.”

This is based on findings from a study by Clissold et al. in 2017

That’s why controlled impact — like drop jumps, jump squats, and bounding — is so powerful. Even a 1% gain in bone density over six months is clinically meaningful because, without intervention, women typically lose about 1–2% each year during menopause (Basat et. al, 2013).

Think of jumping as a “signal” to your bones: it tells them they’re still needed, and that they’d better stay strong.

Watch Dr. Jocelyn Wittstein full video here on Instagram:

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Jumping Protocol for Bone Density

The goal is to create impact >3× bodyweight in short, controlled bursts — enough to stimulate bone remodeling while protecting joints and soft tissues. The aim is to complete 30 drop jumps with rebound 30 times, 3 time per week.

The drop jump from an 8 inch/20cm step creates a ground reaction force of 4x your bodywieght and the rebound 5x your bodyweight.

The following example progressive program is designed to safely build bone density while protecting joints and soft tissues:

Warm-up (5–7 minutes)

• Light cardio (brisk walk, easy jog, or jump rope at low intensity)
• Dynamic mobility: leg swings, hip circles, calf raises

Phase 1: Foundation (Weeks 1–3)

Frequency: 2x per week (non-consecutive days)

- Drop Jumps with rebound (8-inch step/box): 2 sets of 6–8 reps with 15 seconds rest in between each set.

- BONUS: Jump Rope (if joints tolerate): 30 sec, light hops, 15 seconds rest.

 

Phase 2: Progression (Weeks 4–8)

Frequency: 2–3x per week  (non-consecutive days)

- Drop Jumps with rebound (8-inch box): 3 sets of 8–10 reps with 15 seconds rest in between each set.

- BONUS #1: Jump Rope (if joints tolerate): 2 sets of 30 sec, light hops, 15 seconds rest.

- BONUS #2: Jump Squats: 2 sets of 8–10 reps, 15 seconds rest.

Phase 3: Power & Bone Stimulation (8+ weeks)

Frequency: 3x per week (at least 48 hours apart)

- Drop Jumps (8-inch box): 3 sets of 10 reps with 15 seconds rest in between each set.

- BONUS #1: Jump Rope (if joints tolerate): 3 sets of 30 sec, light hops, 15 seconds rest.

- BONUS #2: Jump Squats: 3 sets of 10–12 reps, 15 seconds rest.

 

Here's how to do a drop jump with rebound but don't worry this step is higher than the prescribed 8 inches/20cm step you will using!

⚠️Safety: For osteopenia, this program is safe as outlined. For osteoporosis or joint replacements, consult your physician first. Modify with pool jumps or rebounder work if arthritis or pelvic floor issues limit high impact.

Heavy Lifting & Power: Why It Matters

According to Stacy Sims “There’s been… studies that have looked at 70- and 80-year-old women who ditched the hypertrophy 10 to 12 rep range and actually get into the 70 to 80% one-rep max… Not only do they increase their lean mass, they improve their bone density and proprioception so their fall risk decreases.”

“Resistance training is the cornerstone… Lifting heavy loads [lets] the central nervous system kick in… we develop the lean mass… we get the strength… We also have feed-forward to brain health.”

“You’re getting that multi-directional stress through the bone that is going to stimulate bone growth and density.”

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Prunes: A Surprising Food for Bone Health

Daily prunes have been shown to preserve hip and leg bone density in postmenopausal women. In a 12-month randomized controlled trial, eating just 4–6 prunes per day prevented hip bone loss, while women who skipped them lost density.

“A 50-g daily dose of prunes can prevent loss of total hip BMD in postmenopausal women after 6 months, which persisted for 12 months.”(De Souza et al., 2022, AJCN)

Follow-up research using advanced scans showed that prunes also preserved cortical bone strength in the tibia, the weight-bearing shin bone (Koltun et al., 2024).

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Collagen: The Glue That Holds You Together

Bone isn’t just minerals; about one-third is collagen — the protein framework minerals attach to. Collagen also supports joints, tendons, ligaments, muscles, skin, and nails. Production naturally declines with age, especially after menopause.

In a 12-month study, women taking 5 g of specific collagen peptides daily saw significant increases in bone mineral density at the spine and hip compared to placebo (König et al., 2018).

As Dr. Stacy Sims explains in her short video: “There is evidence that if you're using type 2 collagen which is joint specific and you're using peptides they can actually go and they can help.”

Watch the full YouTube shorts Stacy Sims video here:

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Collagen supplements aren’t a quick fix — they build up in your body over time. When you take hydrolyzed collagen (peptides), your body absorbs it and uses it as raw material to strengthen connective tissues. This means consistency matters: studies show measurable benefits for bone density, joint comfort, and skin health after 3–6 months of daily use.

Collagen supplements aren’t one-size-fits-all — there are different types of collagen that target specific tissues in your body.

Type I and III collagen are most concentrated in bones, tendons, ligaments, skin, and hair, while Type II is more joint-specific, helping cartilage and connective tissue. Supplements usually come as hydrolysed collagen (peptides), which means they’re broken down for easy absorption.

Research suggests that pairing collagen with resistance or impact training gives your body the building blocks and the stimulus to strengthen tissues. For best results, take 5–10 g of collagen peptides daily, ideally 30–60 minutes before training (mixed in water, smoothies, or coffee) and combine with vitamin C for improved uptake.

Use this table to choose the best collagen source for your needs:

Table showing the different types of Collagen

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💡Coach’s Tip: For bone and tendon resilience, choose bovine or marine collagen. For joint health, chicken sternum is best. For hair, skin, and nails, marine collagen is ideal. Vegan athletes can rely on nutrient boosters to support natural collagen synthesis.

Collagen Nutrient Boosters

Collagen boosters are nutrients and compounds that help your body make its own collagen. They are especially useful if you don’t take animal-based collagen supplements or follow a vegan diet.

• Vitamin C – Essential for collagen synthesis (citrus, berries, peppers, kiwi, broccoli)
• Amino acids (glycine, proline) – Building blocks of collagen (meat, fish, eggs, soy, legumes)
• Copper – Helps cross-link collagen fibers (nuts, seeds, shellfish, dark chocolate)
• Zinc – Supports production and repair (seafood, beans, pumpkin seeds, meat)
• Silica – Connective tissue and bone mineralization (oats, bananas, leafy greens, mineral water)

💡Coach’s Tip: Combine protein with vitamin C around training — like a smoothie with protein powder, frozen berries, and spinach — to give your body the building blocks it needs.

Photo by Correxiko Collagen

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Collagen & Brain Health: A New Frontier

Collagen isn’t just important for bones, joints, and skin — it’s also a key structural protein in your brain. A 2024 review highlights that collagens are essential for neuron growth, synapse formation, and brain circuit stability (Harnett et al., 2024).

Early clinical research supports this connection:

• A pilot trial found that 5 g of collagen hydrolysate daily for four weeks improved brain structure and language-based cognitive performance (Koizumi et al., 2019).
• Another study using jellyfish-derived collagen peptides showed measurable gains in reaction time, executive function, and overall cognition in older adults (Wolkodoff et al., 2025).

While this science is still emerging, it strengthens the case for daily collagen supplementation: you’re not just investing in stronger bones and joints but also supporting long-term brain health and resilience.

Photo by Amel Uzunovic

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Creatine: Power for Bones, Muscles, and Brain

If collagen is the building material your body uses to repair and reinforce tissues, creatine is the energy booster that powers that construction crew. Unlike collagen — a structural protein — creatine is a naturally occurring compound stored in your muscles and brain that helps your cells rapidly produce energy (ATP) for short, powerful bursts of activity.

This makes creatine especially valuable for women over 40, because it:

• Enhances strength training and plyometric work — the most effective ways to stimulate bone density.
• Supports lean muscle mass to protect your skeleton and prevent falls.
• Boosts cognitive performance and mental energy, complementing collagen’s structural brain benefits.

Creatine isn’t just for bodybuilders — it’s a well-researched supplement with benefits for women over 40, especially when paired with strength training. Creatine helps your muscles produce quick energy, which boosts performance in heavy lifting and sprint work — exactly the type of training that stimulates bone density.

Research shows creatine supplementation (around 3–5 g per day) can:

• Increase lean muscle mass and strength in midlife and older women, enhancing bone-loading forces.
• Improve bone health indirectly by making high-intensity training more effective.
• Support brain health by fuelling neurons, improving memory, and reducing mental fatigue.
• Aid healthy aging by improving daily functional strength, lowering fall and fracture risk.

💡Coach’s Tip: Take 3–5 g creatine monohydrate daily, at any time of day, consistently. Pair with resistance training for best results. Creatine is safe for long-term use and inexpensive — a simple upgrade with powerful payoffs.

Collagen vs. Creatine vs. Prunes: Bone Health Power Trio

Table showing prunes versus creatine versus collagen for bone health

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Key Takeaways

• Jumping matters: Controlled, high-impact training (>3× body weight) sends a powerful “stay strong” signal to your bones.
• Heavy resistance is essential: Lifting 70–80% of your one-rep max builds muscle, bone density, and balance — even after menopause.
• Prunes protect bone: Just 4–6 prunes a day preserved hip and leg bone density in 12-month clinical trials.
• Collagen strengthens structure: Daily collagen peptides paired with training support bones, joints, tendons, skin, and even brain structure.
• Creatine powers your training (and brain): Supplementing 3–5 g daily boosts training performance, bone-loading stimulus, and cognitive function.
• Consistency beats quick fixes: Collagen, creatine, and bone density gains take 3–6 months to show measurable results — but they’re long-lasting.
• Small gains are big wins: A 1% increase in bone density is clinically meaningful and can reverse years of typical age-related loss.

Conclusion

Bone health isn’t something to worry about “later” — it’s something you can take charge of today. Your body responds to the signals you give it: every heavy lift, every jump, every nutrient-rich meal, every scoop of collagen or creatine is a message to stay strong.

Menopause is a natural transition, not a decline. With the right strategy — impact and resistance training, creatine to power your performance, collagen to support your structure, and daily foods like prunes to protect bone density — you can build resilience at any age.

Even small wins matter. A 1% increase in bone density is a major victory, reversing years of expected decline and safeguarding your independence. Think of every session and supplement as an investment in your future self: the one who is still cycling, running, swimming, hiking, and living life powerfully in your 70s, 80s, and beyond

Remember: Your bones are listening. Give them the right message.

 Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, 8020 Endurance Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer. 

Karen is currently studying for an MSc in Sports Performance Coaching at the University of Stirling.

Need a training plan? I have plans on TrainingPeaks and FinalSurge:

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FAQ: Your Top Questions About Bone Health After 40

1. Can you really improve bone density after menopause?

Yes! While bone loss accelerates during late perimenopause and early post menopause, studies show that heavy resistance training, plyometric (jump) exercises, and good nutrition can not only slow this loss but increase bone density by 1% or more — a clinically meaningful gain.

2. Is jumping safe if I have osteopenia or osteoporosis?

For osteopenia, controlled jump training is safe and effective when progressed gradually. If you have osteoporosis or joint replacements, work with your doctor or physio — pool jumps, resistance training, and vibration platforms are great low-impact alternatives.

3. How heavy is “heavy lifting” for women over 40 or 50?

"Heavy” is relative — for some women, that’s lifting a 15 kg barbell; for others, it’s bodyweight squats. The goal is 70–80% of your one-rep max, 6–8 reps per set. Research shows this approach is safe even for women in their 70s and 80s and has the biggest impact on bone density and fall prevention.

4. Does running strengthen your bones as much as jumping?

No. While running is great for heart health, it doesn’t create enough multi-directional stress to significantly stimulate bone growth. Jumping, hopping, bounding, and heavy lifting are much more effective at sending the “stay strong” signal to your skeleton.

5. How much protein do I really need?

Women over 40 should aim for 1.6–2.0 g of protein per kg of body weight daily, spread across meals. After training, 40 g of protein helps overcome age-related anabolic resistance and supports muscle and bone recovery.

6. How long before collagen starts working?

Collagen isn’t instant. Studies show measurable improvements in bone density, joint comfort, and skin elasticity after 3–6 months of daily use. Consistency is key: take 5–10 g daily, ideally 30–60 minutes before training with vitamin C to maximize absorption.

7. Do I need collagen if I already eat lots of protein?

Yes. Collagen is rich in glycine, proline, and hydroxyproline, amino acids that are scarce in muscle protein but vital for joints, tendons, cartilage, and skin. It complements a high-protein diet rather than replacing it.

8. Are prunes really better than supplements for bone health?

Prunes have a unique mix of polyphenols, boron, and potassium that supplements can’t replicate. In a 12-month trial, women eating 4–6 prunes per day maintained bone density, while the control group lost it.

9. What supplements should women over 40 prioritize for bone health?

Key nutrients include vitamin D, calcium, magnesium, vitamin K2, and collagen peptides. Prunes, leafy greens, nuts, and dairy or fortified plant alternatives help you hit these naturally, but supplementation can be helpful if you’re low on any of them. Always test vitamin D levels and talk to your doctor before starting high-dose supplements.

10. Is fasting good or bad for women in menopause?

For women in midlife, prolonged fasting can raise cortisol and increase belly fat storage. Dr. Stacy Sims recommends a small protein snack (about 15 g) before morning training to protect muscle, bones, and hormones — even if you’re exercising early.

11. What’s one small habit I can start this week for my bones?

Pick one strength habit (like 10 bodyweight squats a day), one nutrition upgrade (4–6 daily prunes or 40 g protein post-workout), and one recovery ritual (stretching or Yoga Nidra). Simple, consistent actions build a strong foundation for long-term bone and brain health.

12. Is creatine safe for women over 40?

Yes! Creatine is one of the most researched and safest supplements available. Studies in midlife and older women show no adverse effects on kidney or liver health at standard doses (3–5 g per day). It’s inexpensive, easy to use, and safe for long-term daily use.

13. How does creatine help my bones?

Creatine doesn’t directly add minerals to bones — it amplifies the results of strength training by giving muscles more energy to lift heavier and move explosively. That increased force on your skeleton is what signals bones to get stronger. It also supports brain health, memory, and energy, making it a true whole-body supplement for active women.

14. Should I take creatine even if I don’t lift heavy weights?

Yes — while creatine shines when paired with strength or power training, it also supports muscle maintenance, bone health, and brain function even if your workouts are lighter. For women over 40, creatine helps preserve strength, energy, and independence — whether you’re training for triathlons, lifting, or just staying active.

References

Basat H, Esmaeilzadeh S, Eskiyurt N. The effects of strengthening and high-impact exercises on bone metabolism and quality of life in postmenopausal women: a randomized controlled trial. J Back Musculoskelet Rehabil. 2013;26(4):427-35. doi: 10.3233/BMR-130402. PMID: 23948830.

Clissold, Tracey L et al. “Do Bilateral Vertical Jumps With Reactive Jump Landings Achieve Osteogenic Thresholds With and Without Instruction in Premenopausal Women?” Journal of applied biomechanics 34 2 (2017): 118-126 .

De Souza, M. J., Strock, N. C. A., Williams, N. I., Lee, H., Koltun, K. J., Rogers, C. J., Ferruzzi, M. G., Nakatsu, C. H., & Weaver, C. M. (2022). Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in postmenopausal women: The Prune Study. American Journal of Clinical Nutrition, 116(4), 897–910. https://doi.org/10.1093/ajcn/nqac189.

Finkelstein, J. S., Brockwell, S. E., Mehta, V., Greendale, G. A., Sowers, M. R., Ettinger, B., Lo, J. C., Johnston, J. M., Cauley, J. A., Danielson, M. E., Neer, R. M., & Gallagher, J. C. (2008).

Bone mineral density changes during the menopause transition in a multiethnic cohort of women. Journal of Clinical Endocrinology & Metabolism, 93(3), 861–868.
https://doi.org/10.1210/jc.2007-1876

Harnett, M. T., Hartmann, N., & Hartmann, N. (2024). Collagens in the nervous system: Structure, function, and roles in development and disease. Molecular Neurodegeneration, 19, 16. https://doi.org/10.1186/s13024-024-00704-0

Koizumi, S., Inoue, N., Sugihara, F., & Igase, M. (2019). Effects of collagen hydrolysates on human brain structure and cognitive function: A pilot clinical study. Nutrients, 12(1), 50. https://doi.org/10.3390/nu12010050

Koltun, K. J., et al. (2024). Prunes preserve cortical bone density and estimated strength of the tibia in a 12-month randomized controlled trial in postmenopausal women. Osteoporosis International.
https://pubmed.ncbi.nlm.nih.gov/38349471/

König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018).

Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women—A randomized controlled study. Nutrients, 10(1), 97.
https://doi.org/10.3390/nu10010097

National Osteoporosis Foundation. What Women Need to Know. National Osteoporosis Foundation.
Available at: https://www.bonehealthandosteoporosis.org/preventing-fractures/general-facts/what-women-need-to-know

Sims, S. (2023). Postmenopausal Fitness & Nutrition Hacks: What You Need to Know After 50. YouTube video.
https://www.youtube.com/watch?v=0lTjeH8M8h8

Texas Health Resources. What Women Need to Know About Bone Density and Osteoporosis.
Available at: https://www.texashealth.org/areyouawellbeing/Womens-Health/What-Women-Need-to-Know-about-Bone-Density-and-Osteoporosis

Wittstein, J. (2024). Jumping for bone health. Instagram post.
https://www.instagram.com/reel/DNbe30PvD7O/

Wolkodoff, N. E., Haase, G. M., & Curry, J. A. (2025). Effects of a jellyfish collagen-based amino acid supplement on cognitive function and memory: A pilot investigation. Journal of Clinical Research and Reports, 19(5). https://doi.org/10.31579/2690-1919/532