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What if the thing standing between you and stronger bones, better mobility, and a longer, more capable life is simply learning how to load your body the right way?
In this episode, I sit down with Dr. Hannah Sadowsky, physical therapist and my personal strength coach, to talk about what it actually means to build strength at any age, and why so many of us have been thinking about fitness all wrong. We also cover why progress overload stimulates bone growth (and why this matters for osteoporosis prevention), why deadlifts beat passive stretching for improving flexibility, and how to start building strength at home without prior experience.
Whether you’re navigating bone density concerns, recovering from an injury, or just trying to move better in your everyday life, this episode is for you.
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FAQs
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Is strength training safe for women who have never lifted weights before?
Absolutely. Strength training is designed to meet you where you are. Beginners start with bodyweight movements like glute bridges, push-ups, and planks before ever touching a barbell. The key is progressive overload, which simply means gradually increasing the challenge over time. Starting light and building slowly is not just safe, it's the whole strategy.
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How is strength training different from cardio when it comes to bone health?
Cardio supports your heart and cardiovascular system, but it doesn't generate the mechanical stress needed to stimulate bone growth. Strength training, especially lifting heavy weights, applies direct load to your bones and signals them to get denser and stronger. This distinction becomes increasingly important as bone density begins to naturally decline around age 30.
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How often should women strength train each week?
The CDC recommends a minimum of two days of strength training per week at moderate-to-high intensity, for at least 60 minutes per session. For women navigating perimenopause or early signs of osteopenia, working with a qualified physical therapist or strength coach to build a progressive program beyond that baseline can make a meaningful difference.
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Can I build bone density if I've already been diagnosed with osteopenia?
Yes, and this is exactly why starting sooner matters. Osteopenia is an early warning sign, not a final verdict. With the right progressive strength program, meaningful improvements in bone density are still achievable. If you're in your 40s and have received an osteopenia diagnosis, that window is still very much open.
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What if I can't afford a gym or don't have any equipment?
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You still have everything you need to start. Bodyweight training: push-ups, lunges, glute bridges, planks, hollow body holds, builds real, functional strength and requires zero equipment. Once your body adapts and craves more challenge, that's your natural cue to begin exploring added resistance. The most important step is simply beginning.
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Full Transcript
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References
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Chapters
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00:00 Intro
00:14 Guest Introduction
00:32 Hannah's Background and Journey
00:55 Personal Experience and Strength Training Benefits
02:37 Path to Physical Therapy and Old Bull Athletics
04:34 Empowerment Through Strength Training
05:52 Family Influence and Fitness Philosophy
06:54 Importance of Strength Training for Health
07:50 Overcoming Gym Intimidation
09:17 Building Strength at Home
10:43 Physical Therapy for Bone Health
11:59 Understanding Bone Density and Strength Training
14:29 Flexibility and Mobility Tips
19:07 Reactivity and Home Exercises
21:07 Debunking Fitness Myths
22:34 Expectations from Physical Therapy
24:08 Starting Strength Training at Home
26:52 Patient Success Stories
30:48 The Role of Physical Therapy in Longevity
32:26 Final Thoughts
37:46 Playing Love it or Leave It
39:28 Key Takeaways
40:59 Outro