Why I Lift: A Menopause Coach’s Journey to Stronger Bones and a Stronger Future

I’m Kate Rowe-Ham, a menopause fitness coach, author, and speaker. I’ve helped thousands of women worldwide build strength, confidence, and resilience through movement. But my mission isn’t just professional, it’s deeply personal.

I was diagnosed with osteopenia, the early stage of bone loss, during midlife. As someone who is dedicated to women’s health, that diagnosis hit hard. I knew the science: bone density naturally declines after 30, and for women, the drop accelerates during menopause as oestrogen falls. But knowing it is one thing. Living it is another.

That day, I made a decision: my diagnosis wasn’t going to define me. I was going to get stronger not just for myself, but for the women I coach. That’s why I lift.

The Power of Strength Training for Bone Health

Bone is living tissue. Like a muscle, it responds to stress. That means we can stimulate bone growth, strengthen what we have, and slow or even reverse bone loss through resistance training.

Strength training doesn’t need to mean heavy barbells or intimidating gyms. It’s about applying resistance in a way that challenges your muscles and, by extension, your bones. This could be:

• Bodyweight exercises like squats, lunges, or press-ups
• Resistance bands at home
• Dumbbells or kettlebells
• Every day, load-bearing movements, like carrying shopping bags or gardening with purpose

Each time you challenge your body, you’re sending a clear message to your bones: We need you to be stronger.

Beyond Bones: Strength Training’s Hidden Benefits

When I began my own lifting journey, I expected to build strength. What I didn’t expect was how it would change the way I moved, thought, and lived. Strength training offers so much more than denser bones:

• Better balance and stability — strong legs, hips, and core muscles help keep you upright on uneven ground.
• Sharper body awareness — your brain and body learn to communicate better, improving confidence in movement.
• Quicker reactions — strong muscles help you catch yourself if you trip or wobble.
• Joint support — stronger surrounding muscles protect key joints like knees and hips.
• Confidence — perhaps the most powerful benefit of all. Feeling strong changes how you show up in life.

How to Begin Safely

Even if you’ve never lifted a weight in your life, your body can adapt. I’ve coached women in their 70s who started with simple chair sit-to-stands and now move with strength, stability, and freedom.

Start small and stay consistent:

• Begin where you are. Don’t worry about how much you lift at first.
• Prioritise form. Good technique matters more than heavy weights.
• Progress gradually. Increase resistance over time.
• Add balance training. Practices like yoga or single-leg stands make a difference.
• Aim for 2–3 sessions per week. Consistency beats intensity.

Why I Lift, And Why You Should Too

Strength training has become more than exercise for me—it’s an investment in my independence, my confidence, and my future. And it can be the same for you.

I lift because I want to stay strong for myself, for my family, and for the women I coach. I lift because I refuse to let osteopenia or menopause define my future.

And I want the same for you. Don’t wait for a diagnosis. Don’t wait until fear of falling or fragility creeps in. Start today. Pick up a band, a dumbbell, or just your own bodyweight—and begin showing your bones, your muscles, and your mind what you’re capable of.

Because when you lift, you’re not just building stronger bones. You’re building a stronger, more confident, unstoppable you.

Kate Rowe-Ham is a menopause fitness coach, speaker, and author of Owning Your Menopause: Fitter, Calmer, Stronger in 30 Days. She empowers women to build strength, resilience, and vitality through midlife and beyond.