How Strength Training Helped Dena Improve Her Bone Health
At 57, Dena is proof that it’s never too late to take control of your health. When she joined CrossFit Pell City 2.5 years ago, she was like many women—concerned about lifting weights but eager to find a way to stay strong and healthy as she aged. Today, she’s not only gained confidence in her strength, but she’s also made an incredible improvement in her bone density, proving that fitness is a game-changer for long-term health.
The Reality of Bone Health in Women
Bone density naturally declines with age, and for women, the risk of osteoporosis increases significantly after menopause due to decreasing estrogen levels. Osteoporosis weakens bones, making them more susceptible to fractures, and many women are prescribed medications to slow bone loss. However, research consistently shows that weight-bearing exercise, like strength training, can be one of the most effective ways to maintain and even improve bone density.
Dena’s Bone Density Transformation
In 2020, Dena had a bone scan that revealed a T-score of -2.0—borderline osteopenia, meaning she was at risk for osteoporosis if her bone density declined further. Determined to take charge of her health, she started prioritizing strength training at CFPC. By 2022, her next scan showed improvement, with her T-score rising to -1.5. Most recently, she achieved an impressive milestone—a T-score of -1.0, officially moving her back into the normal range for bone health.
How Strength Training Makes a Difference
When muscles contract against resistance, they put stress on bones, which stimulates bone growth and increases density. Dena’s consistent training, including weightlifting and functional movements, has helped her build stronger bones, reducing her risk of fractures and the need for medication.
What This Means for You
Dena’s story is a powerful reminder that strength training isn’t just about building muscle—it’s about building a stronger, healthier future. Whether you’re in your 30s or 60s, it’s never too late to start prioritizing your bone health. At CrossFit Pell City, we help members of all ages gain confidence in lifting and train in a way that supports their long-term well-being.
If you’re ready to start your own journey toward better strength and health, we’d love to help! Come train with us and see what’s possible.