Evidence library · Bone density

Does pilates affect bone density in menopause? What 9 studies found

Studies of pilates in perimenopausal and postmenopausal women that measured bone density. 4 reported an improvement and 4 found no difference against the comparison group.

  1. A meta-analysis of 11 trials found mind-body exercises like tai chi, yoga, and qigong improved bone density, sleep quality, anxiety, depression, and fatigue in peri- and postmenopausal women.

    Reported an improvementMeta-analysis · 1,005 participants pooled · 2024Midlife womenCited 40 timesPubMed

  2. A meta-analysis of 11 studies of Pilates or yoga in women aged 45 to 78, lasting 12 to 32 weeks, found no significant effect on bone mineral density compared with controls.

    No difference foundMeta-analysis · 591 participants pooled · 32 weeks · 2021PostmenopausalCited 14 timesPubMed

  3. A meta-analysis of 12 studies with 9836 postmenopausal women found leisure time physical activity did not significantly increase bone mineral density overall, though it may help maintain bone mass depending on activity type.

    No difference foundMeta-analysis · 9,836 participants pooled · 2026PostmenopausalCited 1 timesPubMed

  4. A meta-analysis of three RCTs found Pilates exercise did not significantly improve bone mineral density at the spine, hip, or femoral neck in postmenopausal women.

    No difference foundMeta-analysis · 2022PostmenopausalCited 3 timesPubMed

  5. A systematic review of randomized trials found exercise, including Tai Chi, aerobic exercise and pilates, improved bone mineral density and quality of life in postmenopausal women with osteoporosis.

    Reported an improvementSystematic review · 2020PostmenopausalCited 34 timesPubMed

  6. A review of 5 studies totalling 143 participants, mostly postmenopausal women with fracture risk, found low-certainty evidence that Pilates improved physical function and quality of life.

    No difference foundSystematic review · 143 participants pooled · 2022PostmenopausalCited 9 timesPubMed

  7. In a 6-month trial of 51 postmenopausal women, whole-body vibration and Pilates both increased bone density at the lumbar spine and trochanter compared with a control group.

    Reported an improvementRandomised trial · 51 women · 26 weeks · 2019PostmenopausalCited 29 timesPubMed

  8. In postmenopausal women with low bone mass, 8 months of high-intensity resistance and impact training improved hip bone density and strength measures more than low-intensity Pilates-based exercise.

    Reported an improvementRandomised trial · 102 women · 32 weeks · 2022PostmenopausalCited 15 timesPubMed

  9. 115 postmenopausal women with low bone mass did 8 months of high-intensity resistance and impact training or low-intensity Pilates, and pelvic floor related quality of life did not differ between groups.

    Direction not statedRandomised trial · 115 women · 32 weeks · 2025PostmenopausalCited 4 timesPubMed

How to read this. Each line is one study, summarised in plain language from its PubMed abstract, with the authors' own sentence underneath on the study page. A count of studies is not a verdict: trials differ in size, length and quality, and a result in one group of women may not hold in another. Nothing here is medical advice.

Summaries are generated, then checked by machine against the abstract they came from; any summary that could not be matched word for word was left out. Our clinical lead is reviewing the summaries topic by topic, and this note will change when that is done. Corpus last refreshed 2026-11-03. Spotted a mistake? Tell us and we will fix the summary or remove the study.

Other exercise types and bone density