00:01
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Introduction: The T-Score Every Woman Over 40 Needs to Know

00:44
Welcome to RNT Fitness Radio. Today I've got a bit of a different one where I'm going to be talking about the number every woman over 40 needs to know, and that is your T-score.

We've had a lot of Hall of Famers recently, featuring women who are going through or have been through perimenopause, menopause, and so on. Menopause has been a big driving factor or motivation to kickstart their journey.

And today I want to talk about the T-score that every woman over 40 needs to know.

The Fracture Risk Every Woman Should Know

01:18
Because here's a number that should scare you: 1 in 2 women over 40 will break a bone, whether that's the spine or wrist.

These aren't minor fractures, but potentially life-altering fractures where mobility and independence can be affected.

And a 2026 study in Menopause found that osteoporosis is associated with a 47% increased risk of mortality.

01:46
But here's what most women don't know. They assume this happens later in life, but the damage starts long before 50.

It actually starts in your 40s during perimenopause, when you still feel fine and have no real idea what's happening inside your bones.

Understanding Your T-Score and DEXA Scans

02:02
Now, the metric that predicts all of this is your T-score.

If you get a bone density test, like a DEXA scan, it gives you one number that compares your bone density to a healthy 25- to 35-year-old.

That's it. That's the entire test. You lie down for 10 minutes and you learn, and it sounds very simplistic, but you learn whether you're going to break a bone at 60.

02:25
Because let's face it: at 40, you feel fine. Your bones are normal.

By 45, they're declining, but you don't feel anything. By 50, you might finally get screened, but that's when the damage becomes visible, and by then you've already lost half a decade to preventable bone loss.

So the window isn't at 50. It's right now, as early as you're listening to this.

Now, I know I'm speaking to people in their 50s, 60s, 40s, 30s, so wherever you are, you can get started with something today.

02:54
Now, just to go into this score a little bit more and explain exactly what it is.

A normal number is 0, but the more negative the number you get from the DEXA scan, the weaker your bones and the more likely they are to break.

So, if your T-score is -2.5 or below, then you have osteoporosis, assuming there's no other reason for you to have such a low T-score.

In terms of general T-scores, -1.0 or higher means you have healthy bone density, so that's considered normal.

Osteopenia is between -1 and -2.5, which means you have low bone density.

And then osteoporosis is -2.5 or lower, which means you have weak bones and a higher risk of all the things that we mentioned.

Bone Is Living Tissue That Responds to Training

03:57
Okay, so this is where most women get it wrong: they think bone is static, fixed, and something that just gets worse with age.

But bone is living tissue that responds to stress.

When you lift heavy things, your skeleton senses that demand and rebuilds itself stronger. That's called bone remodeling, and it happens in response to mechanical load, like resistance training.

The Research on Resistance Training and Bone Density

04:18
And the research is very clear: women doing heavy resistance training two to three times per week for six to eight months increase lumbar spine bone density by 1 to 3%.

Women doing nothing lost density over the same period.

04:35
Another study tracked women aged 40 to 50 over six months of resistance training.

The training group increased their overhead press strength by 125%, leg press by 86%, and their lumbar spine bone density went up by 1%.

However, the control group declined by 0.36%, so this stuff really does add up.

04:57
One more study looked at postmenopausal women with osteopenia and osteoporosis.

Eight months of heavy resistance training, including deadlifts, back squats, and overhead presses at 80 to 85% max effort twice weekly, plus jump squats, produced measurable increases in bone density.

05:21
So this isn't theoretical. This is measured, quantified, and proven.

And it's one of the big reasons why we're hearing more and more women joining us.

In terms of thinking about bone health, they're thinking about their future functionality and mobility. It's really top of mind, and this is exactly why.

So if you haven't had your T-score checked, definitely get it done as soon as possible.

Which Exercises Actually Build Bone?

05:46
Now, which exercises actually build bone?

Of course, not all strength training is equal, because bone responds to heavy load.

This is where the pink dumbbells don't really do anything. You've got to do compound movements that create mechanical stress on your skeleton, and that's what works best.

Think:

• Deadlifts
• Back squats
• Overhead presses
• Romanian deadlifts
• Bent-over rows

These load your skeleton in different patterns, and as a result, your body adapts by getting stronger.

06:12
What doesn't work well is light weights, super-high reps, high-rep machines, Pilates, yoga, and walking.

Pilates, yoga, and light weights all have their place. They help with balance, mobility, fall prevention, and so on.

But for building bone density, you need heavy resistance training in your weekly dose of exercise, and the data gap on that is massive.

You really do need the heavy lifts, and this is why just picking up the pink dumbbells and smashing out 20, 25, or 30 reps of light weights isn't going to do anything.

06:49
Don't worry, you're not going to get bulky. You're not going to build crazy amounts of muscle and turn into a bodybuilder.

None of that stuff's going to happen, but you do need to do heavy lifting for your overall health and functionality.

How to Program Your Training for Bone Density

07:00
So the good news is you don't need to do a lot.

Two to three sessions a week can do more than enough, as long as you have compound exercises in there where you're really pushing yourself with progressive overload between 5 to 12 reps. You're going to get the job done.

07:17
The heavier stuff really does make a big difference.

If you're only lifting above 12 reps, or only lifting above 15 reps, getting into that 5-to-12-rep range with progressive overload is going to make all the difference.

You don't need to go to failure. You don't need to exhaust yourself like crazy.

You just need load and consistency over time.

07:37
And over eight weeks, your body starts adapting. You'll get stronger, and over six months, your T-scores start to move.

Not dramatically. You're not going to expect huge changes, but it will be measurable, and that matters.

Test Now: Prevention Versus Damage Control

07:49
So if you're in your 30s or early 40s, definitely test now. See where you're starting from, and build that bone while your body is still responsive to the stimulus.

08:00
Or the alternative is, of course, you wait until you're 65, you find that your T-score's in a danger zone, and then you try to fix it with medication and exercise.

One option is prevention. One option is damage control.

But the science is very clear: heavy strength training works.

And if for no other reason, this is the reason why women should be embracing heavy strength training. The window is genuine to act now.

08:24
No matter what age you are listening to this, if you're not giving your body a heavy dose of resistance training two to three times a week, then now is the time to do it for the first time.

08:34
So I'm keeping this short and sweet.

If you're not a woman listening to this, then hopefully it provided some education on what the women in your life might need to get onto.

So forward this to a fellow woman that needs to hear this, and I will catch you on the next one.

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08:49
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09:10
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