What are we really lifting for?

Understanding the Difference Between Muscle Tone and Bone Strength

If you’ve been to any of my classes, you’ll know that I’m a fan of small hand weights, resistance bands, and thoughtful, controlled movement. They’re brilliant for muscle tone, coordination, joint integrity—and sometimes, just for helping us feel that little bit more connected to our bodies.

But if we’re talking about building bone density—really stimulating the internal scaffolding of the body—we need to be honest about what that actually takes.

Start from where you are….

Bone responds to load. To impact. To challenge.

While light weights are a perfect place to start, especially for confidence and motor control, they aren’t usually enough on their own to significantly improve bone mineral density.

What actually builds bone? (i.e the Osteogenic effect)

To improve bone density—especially in postmenopausal women, who are more susceptible to osteopenia and osteoporosis—we need:

1) Progressive resistance training (lifting weights that increase over time)

2) Impact-loading movements (like heel drops, jumping, stomping, or high-impact aerobics)

3) Multi-directional loading (e.g., twisting, lateral stepping, stair climbing)

These activities are considered osteogenic—meaning they stimulate bone-forming cells by placing force on the bone matrix.

And here’s some supporting evidence (it’s the researcher in me;)

The LIFTMOR trial (Watson et al., 2015) demonstrated that high-intensity resistance and impact training significantly improved bone density in postmenopausal women, without increasing fracture risk.

The Royal Osteoporosis Society (UK) advocates for strength and balance training and recommends weight-bearing impact exercise to help maintain and improve bone health.

NICE guidelines (UK) support exercise for people with or at risk of osteoporosis, particularly resistance and weight-bearing activities.

A 2022 position statement from the International Osteoporosis Foundation echoes these points, stressing the importance of mechanical strain for osteogenesis.

But let’s not throw out the small weights...

Jumping straight into heavier loading without adequate foundation—or without being psychologically ready—can feel overwhelming. And overwhelm often leads to avoidance.

We need calm before we move…

Starting with smaller weights or resistance bands isn’t “wrong.” It can help with:

• Restoring motor control

• Improving proprioception

• Supporting nervous system safety

• Building confidence and consistency

From there, we can build toward the higher loads and impacts that bones really respond to.

If you're wondering how to progress safely and meaningfully, my online membership offers supportive, informed sessions that include both strength-building and gentler nervous-system-supportive work.

And if you're curious about the why behind your movement choices, I share more around the psychology of movement and overwhelm over on Substack.

We don’t have to choose between starting small and thinking big—we just need to start with clarity, and move with purpose.

See you on the mat.

Sarah