# Muscle, bone and balance after 40 · Menopause Lift > Source: https://menopauselift.com/topics/muscle-and-bone ## Muscle, bone and balance after 40 What happens to bone and muscle around menopause, and the kinds of exercise that protect both. * [All topics](/topics) * [Latest articles](/articles) ### Guides on muscle, bone and balance [ ](/articles/exercise-for-women-with-osteoporosis) #### [Exercise for women with osteoporosis: what is safe ](/articles/exercise-for-women-with-osteoporosis) Which exercise is safe with osteoporosis or osteopenia after menopause: strength, weight-bearing and balance work, the moves to adapt, and when to see a physio first. 2 Nov 2026 [ ](/articles/home-workout-for-women-over-50) #### [Home workout for women over 50: no equipment ](/articles/home-workout-for-women-over-50) A full-body bodyweight session for women over 50, built from the NHS strength and balance routines, with how often to do it and how to make it harder without weights. 2 Nov 2026 [ ](/articles/protein-after-menopause) #### [Protein after menopause: how much for muscle ](/articles/protein-after-menopause) How much protein women need after menopause to keep muscle, what the research behind 0.8 and 1.0 to 1.2 g per kg says, and how to spread it across meals and workouts. 1 Nov 2026 [ ](/articles/strength-training-menopause-how-to-start) #### [Strength training during menopause: how to start ](/articles/strength-training-menopause-how-to-start) How often to lift, which muscles to work and a first-month plan you can follow at home, based on NHS and NIH guidance for women in perimenopause and menopause. 1 Nov 2026 [ ](/articles/does-menopause-cause-weight-gain) #### [Does menopause cause weight gain? Where muscle fits in ](/articles/does-menopause-cause-weight-gain) Menopause speeds up fat gain and muscle loss more than it raises the number on the scale. What a long-term NIH study found, how long it lasts, and why strength matters. 1 Nov 2026 [See every article, newest first](/articles) About this topic The US National Institute of Arthritis and Musculoskeletal and Skin Diseases calls osteoporosis the major cause of fractures in postmenopausal women and says that, for many women, it begins to develop a year or two before menopause. Older adults also tend to lose muscle, which the institute calls sarcopenia, and weaker muscles make falls more likely. Its advice for bone is a combination: weight-bearing exercise such as brisk walking, stair climbing and dancing, resistance training with weights, bands or body weight, and balance training such as tai chi, step-ups and standing on one foot. The guides here explain each one and how to start safely. Sources for this page: * [NIAMS, Osteoporosis](https://www.niams.nih.gov/health-topics/osteoporosis) * [NIAMS, Exercise for your bone health](https://www.niams.nih.gov/health-topics/exercise-your-bone-health) ### Questions about muscle, bone and balance Which exercise is good for bones? NIAMS recommends a mix of weight-bearing exercise, resistance training and balance work for building and keeping healthy bones. I have osteopenia. Can I still lift? NIAMS asks people with low bone density or osteoporosis to talk to a health care provider before starting a program, so the activity can be chosen for them. Why does balance matter? Strong muscles and good balance lower the risk of falling, and falls are what break weakened bones, according to NIAMS. ### Other topics Each topic gathers the guides on one subject, with the sources they draw on. [Strength trainingWhere to start, how often to lift, how hard it should feel and how to progress at home or in a gym.](/topics/strength-training) [Weight and body changesWhy weight and shape shift in midlife, what the official guidance says, and where muscle fits in.](/topics/menopause-weight) [Food and proteinEating to keep muscle: protein, fibre, calcium and regular meals around training.](/topics/food-and-protein) [Habits and trackingKeeping a routine going, planning the week and logging workouts, weight and symptoms.](/topics/habits-and-tracking) --- [ ](/) Strength training, muscle, bone and weight in perimenopause and menopause for women aged 35 to 65 and beyond, based on NHS, NIH and other official guidance. [Write to the editors](/contact) ### Read * [Latest articles](/articles) * [Strength training](/topics/strength-training) * [Weight and body changes](/topics/menopause-weight) * [Muscle, bone and balance](/topics/muscle-and-bone) * [Food and protein](/topics/food-and-protein) * [All topics](/topics) ### About us * [About](/about) * [Authors](/authors) * [Editorial policy](/editorial-policy) * [How we make money](/how-we-make-money) ### Legal * [Terms](/terms) * [Privacy](/privacy) * [Contact](/contact) © 2026 Menopause Lift. Every health fact links to the official page or study it comes from. This site informs and does not replace your doctor. [How we make money](/how-we-make-money).