The Surprising Link Between Weightlifting and Women's Bone Health

Strength isn't just about lifting weights—it's about building a resilient future. What if I told you that one of the most powerful tools against aging isn't found in a pill bottle or cream jar, but in the weight rack at your gym?

The science is clear: starting around age 30, we naturally lose 3-8% of our muscle mass every decade, with that loss accelerating dramatically during menopause. This muscle loss doesn't just affect how we look—it fundamentally changes our metabolism, energy levels, and even our bone density. As estrogen levels drop, our bones become more vulnerable, putting us at increased risk for fractures and limiting our independence.

But here's the empowering truth: when you lift heavier weights, you're sending crucial signals throughout your body. Each rep tells your cells "we still need strength here!" Your bones respond by maintaining and even increasing their density. Your muscles adapt by preserving their tissue. And something magical happens to your mind too—you start believing in your capacity to do hard things, not just in the gym, but in every aspect of life.

The most persistent myth I hear? "I don't want to bulk up." Let me reassure you: if building significant muscle were that easy, every person at the gym would look like a bodybuilder! Without specific hormone profiles and extreme dedication, women simply don't develop bulky muscles from regular strength training. What you will develop is functional strength that serves you daily—from carrying groceries to opening stubborn jars to traveling without worry.

Ready to transform your relationship with strength? Start where you are—with body weight exercises, resistance bands, or light weights—focusing first on form, then gradually increasing the challenge. Compound movements like squats and deadlifts give you the most efficient results, while proper recovery through sleep, protein, and hydration ensures your body can adapt and grow stronger.

Your future self is waiting to thank you for the strength you build today. Connect with me on Instagram, Facebook, or email info@spandexandwine.com to learn about our upcoming Healthy Body Challenge and retreats designed specifically for women ready to embrace their strength at any age!

Chapters

• 0:00 Welcome and Bone Health Introduction
• 1:28 Muscle Loss and Aging Reality
• 3:13 Lifting Heavy: Mindset Shift
• 6:00 How to Start Strength Training
• 7:36 Resources and Upcoming Challenges
• 9:12 Closing Thoughts and Wine Connection

Transcript

Speaker 1: 0:00

Hey everyone, welcome back to the Spandex and Wine podcast. It's your host, robin Hackney, and I bet you can probably guess where I am by the sound of things. Actually, pretty soon you'll definitely be able to hear where I am, because I am outside and I have no doubt that you are going to hear a rooster soon. Oh, there you go. Wow, that was like right on cue. So the other day I was scrolling through Instagram, you know, doing some highly scientific research and I saw that a friend of mine had shared a reel with me and it was by Dr Mary Claire I don't know if you follow her, but she is amazing and she was talking about lifting heavy weights and bone health. And I'm like, okay, this is great, we need to talk about this. I absolutely love the way that she explained everything. I even shared her reel in my newsletter this past week Because, you guys, the thing is that as women and it happens to men too, but especially in our 40s, 50s and 60s and beyond there's so many big shifts happening in our bodies.

Speaker 1: 1:08

So muscle mass is declining, bone density is decreasing, our hormones are like I mean, just surprise, we're changing the rules again and if we're not careful, we can end up feeling weaker, more tired, just off. You guys have heard me talk about that multiple times, with all of my gut health transformation that I've been going through. But the good news is we're not powerless and lifting heavier weights might be just one of the best anti-aging tools we have. You know I don't like to say anti-aging, aging vibrantly tools that we have. And I know that some of you are thinking, robin, I'm not trying to be a bodybuilder, I don't want to get bulked up and unless there's wine at the end, you're not going to do it. But sometimes there is wine at the end. But I really think we need to have this conversation and let's start by addressing the fact that you are not going to bulk up.

Speaker 1: 2:09

I hear it all the time If I lift heavy, won't I get these huge giant muscles? Or someone will say I just pack on muscle. You guys, if it were that easy, every guy at the gym would look like the Rock, but they don't. So the truth is that as we age, we naturally lose muscle mass. In fact, starting around age 30, we lose about three to 8% of our muscle every decade. So by the time we hit menopause, that number speeds up. So when you feel like you're slowing down or your metabolism has just stopped working, that's not your imagination, that's muscle loss. And that's why I talk about protein so much too, and how important that is. But that's for another day, because when we lose muscle, we also lose bone density, and this is why lifting heavier weights is such a game changer.

Speaker 1: 3:03

It actually signals your body to keep your bones and muscles strong. It's like sending a memo to your cells that says hey, we're still doing stuff here, so don't just pack up and retire yet. And menopause comes with natural drops in estrogen. We know that, and estrogen actually plays a huge role in protecting our bones. And when estrogen drops, bone density can decline faster. I know sorry, and that's why osteoporosis risk increases as we age. But the amazing thing is that lifting weights, especially heavier weights, slows that process down.

Speaker 1: 3:43

Your body adapts to the stress that you put on it and when you lift, your muscles pull on your bones and your bones respond by getting denser and stronger. So what does that mean? You're not just lifting for toned arms or just that tighter butt. You're lifting for your future, you and the you that wants to travel and play with the grandkids and hike that mountain or just carry the heavy grocery bags or open that jar oh my gosh, how many times you've been there.

Speaker 1: 4:16

So I think we need to talk about a little bit of a mindset shift too, because a lot of women feel intimidated by the idea of lifting heavy. So first, you do not have to walk into a gym and start dead lifting your body weight. I mean seriously, please don't. You're just asking for injuries there but start where you are. Maybe it's five pound dumbbells and maybe it's body weight exercises, maybe it's resistance bands. The key is progressive overload, that slowly, steadily increasing what you lift, so your body adapts over time.

Speaker 1: 4:53

So if you've been with those fives or you've been doing just body weight for a quite a while now, it is time to pick it up. And I mean, I'll be honest, the first time I picked up heavier weights I was nervous too. I was like, oh gosh, you know, is this going to injure me, or how heavy can I lift? But here's what happened I felt strong, I started sleeping better, my energy came back, my workouts felt more purposeful and my body felt so much better, like I was getting stiff and achy in certain areas. But actually lifting heavier helped and my confidence grew and I just you know, I just feel so good after an amazing strength training workout.

Speaker 1: 5:38

And strength training has this sneaky little bonus it doesn't make you feel stronger and makes your mind stronger too, and you start thinking I can do this. I can do this hard thing. Maybe I can do this other hard thing too. So it applies to all areas in your life. You're not just going to be doing this in the gym, okay. So now you're probably thinking okay, now where do I start?

Speaker 1: 6:00

And I already mentioned starting small. So don't let social media fool you. You don't need huge barbells to get results. Even a set of dumbbells or a kettlebell can do wonders, because you can work things in different way. So I would focus on form first. So proper form keeps you safe and it makes sure that you're actually working the right muscles. So if you need to seek out a professional such as myself or a professional at the gym, please do.

Speaker 1: 6:29

And I want you to also think and this isn't all the time but compound moves, so squats, deadlifts, presses, rows these work multiple muscles at once and give you more bang for your buck. And, like I mentioned before, progressive overload is the magic. So gradually increase the weight, the reps or the sets over time. It's not about maxing out yet. It's about slow, consistent gains. There are benefits to maxing out Again, we won't talk about that today but you also have to back all this up with rest and recovery.

Speaker 1: 7:01

So sleep and protein and hydration they're your secret weapons. You guys have heard me talk about this. You have to have recovery. You have to have that rest, because that is where the magic happens. And if you're not sure what's right for you that's why I'm here, you guys I can build a plan for you that fits your body, that fits your life. There are other professionals that I can recommend as well, if you can't get into me. So I am happy, happy to help you and direct you, and I know it can feel overwhelming, but your future self is going to thank you for every bit of strength you build today. Trust me on that and remember you don't have to figure this out alone. This is literally what I help women do and, again, I have a whole network of instructors and personal trainers that I can help you connect with.

Speaker 1: 7:53

Let's see what else I'm going to say. Sorry, I want you to build that strength and protect your bones and boost your energy, and I want you to feel like yourself again. So send me a message. You can direct message me on Instagram or Facebook. You can email me at info at spandexandwinecom. You can send a text to my text line at 913-392-2877. I would love to help you get going.

Speaker 1: 8:24

I have a free salad challenge going right now. It's 30 days. I have my healthy body challenge coming up. That is a great place to start. We do that every fall. I have so many different ways that I can help you. So that's it for today. I want you to go ahead and take that first step of stepping into the gym and maybe seeking help, or maybe just going slowly with what you know and just see where that takes you. I am so excited for you. I'm excited for everything that is coming up as far as challenges this fall, and I even teased about a retreat. So that information is coming out very soon and I have a feeling that's going to fill up super, super fast. So once you see it, you're going to want to sign up right away. So yeah, that's it, you guys. Oh, and the good thing about lifting heavier weights your wine glass is going to feel lighter as you are pouring your wine and sipping your wine. So you guys, have a wonderful rest of your day and I'll see you next time.