No matter your age or fitness level, there are two important considerations when it comes to bone-building exercise, says Mark Schneider, NASM-CPT, ACSM, a strength coach and owner of the Retreat Strength Gym in Minnesota. First, bone growth is localized. Bone breaks down and re-forms in response to external forces — but it doesn’t do so holistically throughout the body. A stimulus to the legs won’t automatically lead to bone growth in the spine or wrists; it doesn’t even necessarily guarantee bone densification in the hips.
This means that a walking routine, even one that incorporates a weighted vest and hills, isn’t enough to make meaningful changes to bone density higher up the kinetic chain. It’s a great start for many people, says Schneider, but ultimately won’t be enough to sufficiently challenge the upper body. That’s why a variety of full-body exercises is important.
Second, bone growth requires progressive stimulus. Bone, like muscle, doesn’t know how much weight you’re lifting, how high you’re jumping, or how fast you’re running, says Schneider. It responds to the stimulus — and once it gets accustomed to that stimulus, it no longer responds in the same way. Again, this points to the need for exercise variation and progressive overload in a movement plan.
Gradually varying or increasing the challenge by doing different activities or exercises or by increasing weights, or by a combination of the two approaches, can keep your bones responsive and strong over time.
Schneider designed this full-body strength workout, with variety and progressive overload in mind, to help you build and maintain bone density throughout your body.
Do this routine as a standalone workout once per week as part of an overall fitness plan that includes at least one other full-body strength workout and at least 150 minutes of moderate-intensity, higher-impact cardio per week. Perform all sets of each exercise before moving on to the next.
Alternatively, incorporate one, some, or all these moves into your existing training plan.
1) Box Jump-Downs
Perform five sets of three reps.
- Begin standing on an elevated surface: a box, bench, or step about 6 to 20 inches high (start with a shorter height and gradually increase as you feel able).
- Step or hop off the elevated surface and land heavily with feet hip width apart. Catch yourself midsquat.
- Straighten your legs and step back onto the box, bench, or step. Repeat.
2) Farmer’s Carry
Walk for one minute.
- Stand with your feet hip width apart and grip a heavy dumbbell or kettlebell in each hand.
- Begin walking, allowing your arms to relax.
- Reach the crown of your head to the ceiling and avoid leaning heavily to either side.
3) Assisted Eccentric Pull-Up
Perform three sets of five reps.
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4) Broad Jump
Perform five sets of three reps.
- Find a stretch of floor that’s clear of obstacles and begin by standing with feet hip width apart.
- Bend your knees slightly and push explosively through your feet, swinging both arms forward to jump as far forward as you can.
- Land on both feet with control.
5) Dead Hang
Hold for as long as possible. Do three sets.
- Grip a pull-up bar with palms facing forward.
- Without bending your elbows, draw your shoulder blades down and back to engage the scapulae. (Imagine drawing your armpits down toward your hips to ensure the engagement comes from your shoulders, not your arms.)
6) Plyo Pushup
Perform three sets of five reps.
- Get into a high-plank position on the floor: hands slightly wider than shoulder width, arms straight (but don’t lock your elbows), and body straight from heels to the top of your head.
- Bend your arms and pull your shoulder blades down to lower yourself until your arms form 90-degree angles, aiming elbows out about 45 degrees away from your body. Keep your core engaged and glutes squeezed the whole time.
- Without pausing at the bottom, push yourself back to the starting position explosively; your hands should leave the floor.
- Land softly and transition immediately into the next rep.
Tip: To make the exercise easier, perform it with your knees on the ground or elevate your hands on an incline.
Good Bones
Whether you’re 18 or 80, weight-bearing exercise is critical for building and sustaining healthy bones. Learn how to keep your skeletal structure strong for the long haul at “How Exercise Builds Stronger Bones at Every Age,” from which this article was excerpted.
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