How to improve your bone density

The Bone-building pyramid

You're probably aware of longevity and all the fuss around it these days. I do like this topic myself, especially the bone density part for future-proofing your body.

It's interesting to me because I work with a few clients who started working with me specifically for this reason.

Talking about it has become a huge trend on social media, but I rarely see people actually explaining what to do exactly.

They're more likely trying to sell you some supplements to take and basically "shortcut" your way to improved bone density.

I'm not going to try to sell you anything. Don't worry. 

On the contrary, I'm going to explain to you how you can improve your bone density on your own.

Most people know exercise can improve bone density.

Far fewer understand how it actually happens.

Bone isn't a dead structure. It's a living tissue that constantly breaks down and rebuilds itself throughout your life.

Inside your bones are specialised cells that monitor stress and strain. When your skeleton experiences enough mechanical loading, these cells signal the body to strengthen the bone so it can better handle similar forces in the future.

In simple terms:

Your bones adapt to the forces you place on them.

These forces come from three main sources:Impact with the ground
Muscles pulling on bones through tendons
External resistance such as weights
The greater and faster these forces are applied, the stronger the signal for bone adaptation.

The Bone-Building Pyramid

Level 1: Daily Loading

Walking, stair climbing, heel drops, marching and gentle impact drills.

This is the foundation. For someone who has been inactive, even small amounts of loading can help stimulate bone maintenance and prepare the body for more demanding exercise.

Level 2: Strength Training

Squats, deadlifts, lunges, step-ups, presses, rows and loaded carries.

Strength training creates large muscular forces that pull on bones and challenge the skeleton. For most people, this is where the majority of bone-health benefits will come from.

Level 3: Power Training

Kettlebell swings, medicine ball throws, skipping, hops and low-level jumps.

Power exercises apply force more rapidly than traditional strength training. This faster loading creates an additional stimulus for bone adaptation.

Level 4: High-Impact Plyometrics

Sprinting, repeated jumping, bounding and advanced plyometric drills.

These activities create the highest loading forces and can be very effective for building bone. However, they are generally most appropriate for healthy, trained individuals and athletes.

Where Should Most People Focus?

The biggest return comes from Levels 1 and 2.

Build a foundation of regular movement and consistent strength training first.

If your joints, fitness level and training experience allow, adding small amounts of power work such as skipping, hopping or kettlebell swings can provide an extra stimulus.

You don't need advanced plyometrics to build stronger bones.

For most people, a combination of walking, resistance training and occasional low-level jumping is enough to create a powerful bone-building environment.

Below you'll find a simple yet effective strength workout you can save and add to your weekly routine to reap the benefits of improving bone density.

Workout of the day:

Full-body strength workout great for bone density

It's not actually any magic, to be honest. Just honest hard work. I have no really good way to wrap it up for you in some fancy shiny packing paper so it's more interesting. 

I get that this may seem like a lot of work to do, but it actually only takes around 45-60 minutes if you're on it and not messing around.

If you don't believe me, come train with me ;)

Blood flow:
5-minute incline walk on treadmill to get the blood flowing

Mobility:
5x cat-cow
5x kneeling T-spine rotations on each side
10x 90/90 hip switch
10x floor shoulder slides

Warm-up:
10x alternating forward lunge (5 per leg)
10x standing calf raise
5x bend-over TYI shoulder raise
20-30 sec high plank hold

Explosive part for biggest impact on joints:
2-3 sets
10 double pogo hops forward
10 double pogo hops backwards
10 double pogo hops to the right
10 double pogo hops to the left
5 dumbbell snatches on each side (medium weight, explosive pull)

Strength part:
4 sets
10 goblet squats
20 goblet reverse lunges
10 crush grip press Z-press
20 plank dumbbell pull-throughs
-rest 1-2 min between sets
-choose challenging weights but don't push to failure

Core work part:
3 sets
30 sec plank
30 sec side plank on each side
30 sec arch hold
-rest 1 min between sets