01/21/2026
The human body follows a few simple, powerful principles.
𝐖𝐨𝐥𝐟𝐟’𝐬 𝐋𝐚𝐰
Bones adapt to stress. When you lift weights or do impact based activities, bones respond by becoming denser and stronger. When stress is removed for long periods, bone density declines. Bones are living tissue that respond to use.
𝐅𝐨𝐫𝐛𝐞𝐬’ 𝐑𝐮𝐥𝐞
Forbes’ Rule helps explain how the human body changes during weight loss and weight gain.
When weight is lost, some muscle mass and bone density are typically lost along with fat. The leaner a person is to begin with, the greater the proportional loss of muscle and bone.
When weight is gained, muscle and bone density are not automatically gained. They improve only when the body receives the proper signals, including strength training and adequate protein. Fat gain alone does not build muscle or strengthen bones.
Muscle and bone are deeply connected.
When muscles are challenged, bones are challenged too.
Both tissues grow stronger in response.
While muscle mass and bone density peak earlier in adulthood, they remain responsive throughout life.
𝐖𝐡𝐚𝐭 𝐭𝐡𝐢𝐬 𝐦𝐞𝐚𝐧𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮
Age changes the rules, but it does not remove your power.
Physical activity remains one of the strongest tools we have to preserve muscle, bone density, strength, balance, and independence.
The goal is not to stop aging.
The goal is to age well.
Strength training is one of the most effective tools we have.
My older clients regularly improve muscle mass and bone density through consistent strength training when volume and progression are appropriate.
Also, protein matters more as we age, not less.
As the muscle building response becomes less sensitive, protein intake needs to be more intentional to support muscle and bone health.
𝐓𝐡𝐞 𝐛𝐨𝐭𝐭𝐨𝐦 𝐥𝐢𝐧𝐞
Your body is not fragile.
It is responsive.
What you do consistently matters far more than your age.
This is not about fighting time.
It is about working with your body, exactly where it is.
If this is new to you, you don’t have to figure it out alone.
