Hi Reader,

Bone density has definitely been more on my radar since being diagnosed with breast cancer.

I’m currently on tamoxifen, but once I'm in menopause, I may switch to an aromatase inhibitor — which can have a bigger impact on bone health.

One of the most effective things you can do to support bone density is strength training.

And one of the best lower body exercises to start with?

Squats.

Squats load the hips and spine — two of the most common areas where bone loss occurs. When bones experience resistance and mechanical load, it stimulates the cells responsible for building bone.

Simply put, bones respond to challenge by becoming stronger.

Squats are very adaptable. You can start with a beginner-friendly variation and gradually progress as your strength improves.

Here are a few examples:

• Squat to a chair – A great starting point that helps build confidence and control.

​
• Bodyweight squats – Builds strength using your own body weight as resistance.

​
• 1 dumbbell (Goblet squats) – Holding a dumbbell in front adds resistance and increases the bone-building stimulus.

​
​
• 2 Dumbbells – A more advanced progression where weights can be head in the "front rack" position (shown below) or by your side.

The key for bone health is progressive loading — gradually increasing resistance over time so your bones continue to adapt.

If you’re looking for a structured way to start strength training after breast cancer, my 12-Week Thriver Strength program walks you through it step-by-step.

👉 Learn more HERE​

Dr. Erica 💜

Breast Cancer Thriver & Chiropractor

​​