Love your bones.
October is spooky season—and with spooky season comes skeletons, everywhere! You see them on porches, in costumes, and decorations in just about every corner. They’re fun, spooky, and a little silly—but they also remind us of something we all have and maybe don’t think about enough: the skeleton inside our own bodies.
Your bones are your foundation. They hold you up, protect your organs, and give you the freedom to move, lift, and live fully. And as we age—especially for women—taking care of those bones becomes more important than ever.
Here’s a hard (no pun intended) truth: bone density naturally declines with age. For women, this loss often accelerates during and after menopause due to decreased estrogen, which plays a key role in maintaining bone mass. According to the National Institutes of Health (NIH), women can lose up to 20% of their bone density in the five to seven years following menopause, increasing the risk of fractures, especially in the hips, spine, and wrists.
The good news? Bones aren’t static—they’re living tissue that responds to the forces placed on them. Decades of research show that weight-bearing and resistance exercises stimulate bone-forming cells (osteoblasts), helping to slow bone loss and even build bone strength. A landmark review in the Journal of Bone and Mineral Research found that consistent strength training not only improves bone density but also reduces fall risk by improving balance and muscle strength.
In other words, your bones adapt to the stress you put on them. Every squat, push, pull, or step with resistance sends a signal to your skeleton to stay strong and resilient. Think of it as your body’s way of saying, “I’ve got you, skeleton!”
Strength training isn’t about PRs or lifting the heaviest weights possible. It definitely is not about looking perfect while doing it. It’s about consistency, intention, and giving your body the right kind of stimulus over time. A few small, intentional strength moves done regularly can have a far bigger impact on your bone health than sporadic workouts you saved on Instagram. That’s because bones and muscles respond best to progressive overload—the principle of gradually increasing the challenge so your body adapts and grows stronger.
Progressive overload doesn’t mean adding massive weights every session. It can be as simple as doing a few more reps, picking up a slightly heavier weight, holding a position a few seconds longer, or adjusting the angle of a movement. Over time, these small, consistent changes tell your body, “Keep up—we’re getting stronger!” This slow, steady approach prevents injury, supports joints, and builds the kind of functional strength that carries you through daily life—not just your workouts.
And here’s the best part: you don’t have to belong to a gym to make it work. With a pair of dumbbells or kettlebells at home, you can apply these same principles to strengthen your bones and muscles—especially when you approach each session with intention and a plan to progress over time. (Need help with that plan? Let’s talk—I can help!)
Consistency and thoughtful progression, not perfection, are what build a resilient body that lasts.
Taking care of your skeleton can also be fun. Joyful movement doesn’t have to come from a rigid routine, and it doesn’t have to be all strength training all the time to make a difference. It can be dancing to your favorite playlist between lifts, trying a new challenge, or embracing a playful, seasonal workout that makes you feel good. Sweating, laughing, and moving in ways that make you feel alive are just as important as any structured strength session.
This October, let’s celebrate our bodies from the inside out. Every squat, every lift, every step is a little gift to your bones. Even an imperfect workout is a win. Your skeleton doesn’t care if you mess up a rep—it just wants to keep you strong, resilient, and moving.
So as you pass by pumpkins, skeleton decorations, and fall leaves, remember to show a little love to your own bones. Strengthen them, move them with joy, and embrace the imperfect, playful, and spooky season that October brings.
Bonus: 5 Simple Bone-Strengthening Moves You Can Do at Home
Squats – Sit back and down as if lowering onto a chair, then stand tall. Aim for 10–15 reps (fewer if using added resistance). Strengthens legs, glutes, hips, and spine.
Wall Push-Ups – Stand a few feet from a wall, hands flat, and bend elbows to bring your chest close before pushing back up. 10–15 reps strengthen arms and upper body.
Step-Ups – Use a sturdy step or low bench. Step up with one foot, then the other, and step back down. Repeat 10–12 reps per side to target legs and hips.
Calf Raises – Stand tall and rise onto the balls of your feet, then lower slowly. 15–20 reps strengthen lower legs and improve balance.
Loaded Marches – Hold a single weight at chest height or one in each hand at your sides. Stand tall and march for 10–15 reps per side to strengthen your upper back, spine, and hips.
Tip: Make it fun! Put on your favorite Halloween playlist or even a silly costume while you move. Your bones—and your mood—will thank you.
