Bone Density, Pilates & What Actually Works

Reflections from my 3-year repeat bone scan

I recently completed my 3-year follow-up bone density scan and reviewed the results with my general practitioner.

This is just one experience—but it offers a useful lens on how to think about maintaining bone health as we age.

The Result: A 3-Year Bone Scan

My latest scan showed a slight increase in bone density.

That matters.

Bone density typically declines with age—so maintaining, let alone improving it, is a positive signal.

What Contributed to the Change

There are three key factors behind that result:

1. Hormone Replacement Therapy (HRT)
I started HRT around the time of my first scan three years ago. This is likely the most significant contributor to the improvement.

2. Consistent Movement (Walking + Pilates)
My baseline has remained steady: regular walking and Pilates.

3. Increased Training Volume
Around the same time, I began teaching 4–5 Pilates classes per week at the Coal Harbour Community Centre.

If you’ve taken my classes, you know I don’t just instruct—I move with you.
I demonstrate, feel the work in my body, and adjust in real time.

That shift increased my total weekly training volume significantly.

And that matters more than most people think.

Do You Need Heavy Weights?

I asked my doctor directly:
Should I add heavy weight training this year?

Her answer: No.

Progressive loading—the stimulus needed to support bone health—can come from:

• Increasing repetitions
• Adding more sets
• Increasing frequency

Not just increasing weight.

There is no clear evidence that heavy weights are superior to resistance-based or bodyweight training for bone density.

This is where Pilates holds its ground.

We’re consistently working with:

• Bodyweight
• Resistance (bands, springs, props)
• Controlled, progressive loading

What About Weighted Vests?

I asked about adding a weighted vest to my walks.

Again: Not necessary.

My cardiologist had previously advised against it as well.

That doesn’t mean it’s wrong for everyone—but it reinforces an important point:

Don’t add something just because it’s trending.

Before you layer something new into your routine, ask:

• What outcome am I trying to achieve?
• Am I already achieving it with what I’m doing?
• Will this meaningfully improve the result?

Then—confirm with your physician.

Nutrition & Bone Health

We also reviewed diet and supplementation.

Key takeaway:

• Vitamin D: Aim for ~1000 IU/day (up to 4000 IU max)
• Calcium: Ensure adequate intake through diet and/or supplementation

Three years ago, my labs showed Vitamin D in an acceptable range—but like many people, it’s something to stay on top of.

So… Pilates or Strength Training?

The better question is:

Are you progressively loading your body—consistently?

You can support bone health with:

• Pilates
• Light weights
• Resistance bands
• Increased repetitions
• More frequent sessions

It doesn’t have to be extreme to be effective.

The Real Insight

You don’t need to overhaul your routine every time a new trend appears.

You need to:

• Understand your goal
• Assess what you’re already doing
• Adjust intentionally

Consistency + progressive load = results.

If you’re already practicing Pilates, walking regularly, and moving your body with intention—you may be doing more for your bone health than you think.

Build Strength That Lasts

You don’t need to overhaul your routine to support your body.
You need consistency, intention, and the right kind of movement.

Start Your Pilates Practice Today