The goal of this guide is to teach you how bone formation happens from strength training and demonstrates what you need in a strength & conditioning program to maximize bone formation. The guide gives 6 months of strategic workout programming with exercise demonstrations, a training journal to log weights, nutrition tips, and more!
Strength Training for Bone Health Guide
What equipment do I need?
At minimum you will need dumbbells, bands, and a pull up bar. Ideally, you will need a barbell with bumper plates, a squat rack, pull up bar, dumbbells, a bench, kettlebells, a medicine ball, large loop bands, and an exercise mat. Most gyms will have all equipment needed and if you have a home gym or are building one, we have a reccomended equipment list. Modifications can be made if you do not have access to all of the recommended equipment.
How long does it take to complete the strength training program?
It takes the a minimum of 6 months of consistent training to see results in bone density, so the program is composed of six 4-week training blocks. Each week consists of 3 days of workouts, and each workout will take 1 hour to complete from warm up to cool down.
Is this program only for people with Osteopenia or Osteoperosis?
No, anybody can do the program - men too! In fact, this program is highly reccomended for bone loss prevention! Women hit peak bone density around ages 25-30 and after age 30, bone mineral density slowly begins to decline. So for women in their 20's, it's a great time to do this program to BUILD to have the strongest foundation before decline begins. For women in their 30's & 40's, its a great time to do this program to MAINTAIN what you have before menopause begins. For menopausal and post-menopausal women, it's great to do this program to SLOW down the loss of bone.
It is important for everybody to get doctor's clearance before doing this exercise program, ESPECIALLY if you already have been diagnosed with Osteoperosis.