Strength training ‘non-negotiable’ for women’s bone health, even if they walk regularly or do pilates, says orthopaedic surgeon

One in two women will break a bone from osteoporosis. Strength training isn’t optional—it’s self-defense (Image: Pexels)

• One in two women may suffer an osteoporotic fracture in their lifetime
• Strength training helps women prevent bone fractures and boost survival.
• Walking or pilates cannot replace the benefits of strength training for women

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There’s a reason why most orthopaedic surgeons emphasise strength training as a “non-negotiable” for women. While lifting weights at the gym was traditionally considered to be for men, increasing awareness and information show how it is also indispensable for women.

In one of her recent videos on Instagram, Dr Jenna-Leigh Wilson, a US-based orthopaedic trauma surgeon, shared the likelihood of women suffering an osteoporotic bone fracture in their lifetime, and the number is startling. This also led her to emphasise the importance of strength training for women.

“You want to know why lifting weights is absolutely non-negotiable for women? I'm going to tell you. I'm an orthopaedic trauma surgeon. I fix bones for a living. And this statistic should make you stop in your tracks. One in two women within their lifetime will experience an osteoporotic fracture,” she said.

Also Read: This form of strength training doesn’t require you to lift weights or buy expensive gym membership, know more

While women might still take it lightly, she further revealed that such fractures can also affect mortality rate, especially if they are in the hip. She spoke about statistics and facts that may make it hard for you to not consider this seriously.

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A post shared by Jenna-Leigh Wilson, M.D. (@jennaleigh_md)

She added, “That’s not a small number. You might be thinking, 'So what? Big deal? Broken bone? Who cares?' Well, if that osteoporotic fracture happens to be a hip fracture, your mortality rate at one year is 20 to 30 percent at one year. Without surgery, we're talking about a 75 percent mortality rate. That's why lifting weights for women, lifting heavy weights for women, is absolutely non-negotiable.”

Since most women prefer walking and some take to pilates, which is more in vogue, Dr. Wilson emphasised they cannot replace strength training. “I don't care if you walk. I don't care if you do Pilates. But you absolutely need to do strength training. I do not know how else to say it. That is a non-negotiable for all women.”

Also Read: Have you hit 30 and not started doing strength training? Fitness coach explains why you should do it ASAP

If this wasn’t enough, she also shared in her caption that hip fractures are not just injuries, they change survival, independence, and quality of life. Hence, strength training acts as a “preventive medicine.”

FAQs on Benefits of Strength Training for Women's Bone Health

1. How does strength training benefit women's bone health?

Strength training helps in increasing bone density, reducing the risk of osteoporosis and fractures, especially in older women.

2. Can strength training prevent osteoporotic fractures?

Yes, strength training strengthens the bones and muscles, which can significantly lower the risk of osteoporotic fractures.

3. Is strength training more effective than other forms of exercise for bone health?

While activities like walking and pilates have their benefits, they cannot replace the bone-strengthening effects of weight lifting and resistance exercises.

4. How often should women engage in strength training for optimal bone health?

It is generally recommended that women perform strength training exercises at least two to three times per week to maintain and improve bone health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.