Bones: The Overlooked Key to Longevity
We tend to give our muscles a lot of credit for keeping us strong — as we should — but there’s another player we can’t ignore when it comes to strength and independence as we age: our bones.
Actually, it’s bigger than just bones. We’re talking about the entire musculoskeletal system — muscles, bones, tendons, and even the fat that supports and protects it all.
“The musculoskeletal system isn’t just for movement. It’s your foundation for independence. And yes, it’s estrogen-sensitive. That means once estrogen begins declining (as early as your mid-30s), your bone density and muscle mass are on the line,” explains Dr. Vonda Wright.
She also shares a sobering stat:
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One in three women who fracture their femur in their 70s or 80s never go home again.
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30% of them don’t survive the year following the injury.
The good news? There’s a lot you can do in your 30s, 40s, and 50s to protect your strength, preserve your bones, and stay independent well into your later years.
Four Steps to Stronger Bones & a Longer Life
1. Get a DEXA Scan
In the U.S., most women aren’t offered a DEXA scan until age 65 — but you don’t have to wait. This simple scan gives you a complete picture of your body composition, including bone density. As Dr. Wright says, “knowledge is power.”
2. Eat Enough Protein
“Diet culture has failed us,” Wright says. Many women — especially those under 1,000 calories a day or crash dieting with weight-loss meds — are losing muscle mass without realizing it.
Dr. Stacy Sims recommends 2–2.3 grams of protein per kg of bodyweight (1–1.2 g per pound) for perimenopausal women to maintain muscle and bone health.
3. Lift Heavy Weights
Muscle is medicine. Heavy, compound lifts like squats, deadlifts, and presses not only build muscle but also stimulate bone growth. If you’re afraid of the barbell, it’s time to reframe that fear as empowerment.
4. Track Your Hormones
Your hormones affect everything from bone density to recovery. Learn where you are in your hormone health journey and get the right support through nutrition, training, and — if needed — medical guidance.
The Empower Approach
Our science-backed training programs are built to help you gain strength you can use for life — not just in your muscles, but in your bones, tendons, and joints. We combine heavy strength training with plyometrics, conditioning, and recovery to help you feel strong and capable into your 70s, 80s, even 90s.
Book the scan. Eat the protein. Lift the weight. Live long — and live well.
