Strength Training for Bone Health: Why  Menopausal Women Need Protein 

Menopause brings many changes, but one of the most significant is the impact on bone and  muscle health. With declining oestrogen levels, women become more vulnerable to  osteoporosis and sarcopenia (age-related muscle loss). Strength training is one of the most  effective ways to support bone density and muscle mass, but it needs to be paired with  adequate nutrition—especially protein. 

The Role of Strength Training in Bone Health 

Weight-bearing and resistance exercises stimulate bone-building cells, helping to maintain  and even improve bone density. Lifting weights, using resistance bands, or engaging in  bodyweight exercises like squats and push-ups place controlled stress on bones, prompting  them to adapt and become stronger. Strength training also enhances balance, coordination,  and overall physical function, reducing the risk of falls and fractures. 

Why Protein Matters 

Muscle and bone health go hand in hand, and protein plays a crucial role in both. After  menopause, muscle protein synthesis slows down, meaning the body becomes less efficient at  using protein to repair and build muscle. Without enough dietary protein, strength training  may not yield optimal benefits, and muscle loss can continue. 

Protein also supports bone health directly, as bones are made up of collagen (a protein  matrix) that provides structural integrity. Research suggests that higher protein intake is  associated with better bone density, especially when combined with resistance training. 

How Much Protein Do You Need? 

The recommended daily intake of protein for the general adult population is around 0.8g per  kilogram of body weight, but menopausal women engaged in strength training likely need  1.2–2.0g per kilogram to support muscle maintenance and repair. For example, a woman  weighing 65kg may need 78–130g of protein per day. 

Best Protein Sources for Menopausal Women 

To optimise muscle and bone health, aim for high-quality protein sources spread  throughout the day: 

• Animal-based proteins: Lean meats, poultry, fish, eggs, Greek yoghurt, cottage  cheese 
• Plant-based proteins: Lentils, beans, tofu, tempeh, quinoa, nuts, seeds
•  Protein supplements: Whey or plant-based protein powders can be useful for those  struggling to meet their intake through whole foods

Timing Matters: Distribute Protein Throughout the Day 

Instead of consuming most of your protein in one meal, aim for a ‘bolus’ amount of 30g per  meal to maximise “muscle protein synthesis”. This could look like: 

• Breakfast: Greek yoghurt with protein powder, nuts and seeds (30g)
• Lunch: Grilled chicken or tofu salad with quinoa (30g) 
• Afternoon snack: Protein smoothie with almond butter (25g) 
• Dinner: Salmon or lentil stew with whole grains (30g) 

The Key Takeaway 

Strength training is a non-negotiable for maintaining bone health in menopause, but it needs  to be supported by adequate protein intake. Ensuring you get enough high-quality  protein, spaced throughout the day, will help you preserve muscle mass, strengthen  bones, and stay strong and active for years to come.