25/06/2025
How to build strong bones;
1. Lift heavy weights
2. Jump
3. Sprint
Each of these things will put stress on your bones which will cause your bones to become stronger to adapt to the stress.
1. Lifting heavy weights means a weight you are only able to lift 3-5 times. These should be your big compound lifts that work multiple big muscles at once. Your deadlift, squat, bench press, row, overhead press, etc. Ideally you are lifting 2-4 days a week.
2. Jumping or upper body impact and force. Box jumps, bound jumps, plyo push ups are some examples. However if you are newer to jumping pogo jumps, lateral jumps and hoping off of something are great options as well. You can also do things like slam balls to the wall with a catch. Creating impact the your body must absorb.
3. Sprinting. This doesn’t have to be in the form of running. Any cardiovascular exercise will count as long as you are able to push yourself as hard as possible for 15-20 seconds. You want to rest for whatever amount of time you need to recover (ideally 45-90 seconds) and then repeat 5-10 times.
Don’t wait until your bone density has already dropped to try these things. However it is never too late to make improvements.
