Throughout our lives, we need to pay attention to the health of our bones. People begin losing bone at an 8-10% rate every decade starting at age 30. By the age 50, we face a unique challenge: the loss of bone density combined with hormonal changes and joint vulnerability which increases our risk of fracture.

But building bone doesn’t mean pounding your body with high-impact activity. In fact, the most effective stimulus for bone growth is resistance-based muscle contractions—and that’s exactly what this workout is all about.

In this video, we will start to load our joints so that we can cause purposeful muscle contractions progressively using the 5 Step Isometric Method. Cues are given for those who are dealing with advanced stages of bone loss.
1. Targeted postural isometrics for the hips and core using a chair
2. Positional isometrics in standing for the spine and hips
3. Bodyweight chair squats and core calisthenics to hone muscle contractions for bone growth.
4. Weighted training for the glutes, hips, shoulders using dumbbells, a thigh band, and a chair.
5. Try some dynamic strength transitions using more cadence and multiple joints moving at once to stimulate bone loading.

As muscles get more neurologically stimulated, the body will have a reason to build bone as an adaptation of stress.

Purchase Products used on this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Fabric Resistance Band for Legs: https://amzn.to/2WuhPLF
Yoga Mat: https://amzn.to/2ZDSMrH

20251208 (Bone Density)