Build Stronger Bones — 4-Week Training Program for Osteopenia and Osteoporosis
Build Stronger Bones is a safe, progressive 4-week resistance training program designed for older adults with osteopenia or osteoporosis, or anyone looking to improve their bone health.
The program emphasizes bone-loading activities, muscle strengthening, posture and balance, and mobility. The first week starts with the basics and gets you comfortable with each movement. Then each week increases difficulty in controlled steps. Exercises include built-in progressions and modifications so participants of all ability levels can work safely and effectively.
Goals:
Increase bone density through progressive impact activities.
Introduce proper lifting mechanics to build confidence for future weight training.
Disclosure: This is an unsupervised exercise program. Before starting, get medical clearance from your healthcare provider, especially if you have fractures, long-term steroid use, uncontrolled high blood pressure, vestibular issues, or other serious conditions.
Download Notes: The document will ask if you want to make a copy. Please click Make A Copy. This is your personal version and will not alter the master version.
Build Stronger Bones — 4-Week Training Program for Osteopenia and Osteoporosis
Build Stronger Bones is a safe, progressive 4-week resistance training program designed for older adults with osteopenia or osteoporosis, or anyone looking to improve their bone health.
The program emphasizes bone-loading activities, muscle strengthening, posture and balance, and mobility. The first week starts with the basics and gets you comfortable with each movement. Then each week increases difficulty in controlled steps. Exercises include built-in progressions and modifications so participants of all ability levels can work safely and effectively.
Goals:
Increase bone density through progressive impact activities.
Introduce proper lifting mechanics to build confidence for future weight training.
Disclosure: This is an unsupervised exercise program. Before starting, get medical clearance from your healthcare provider, especially if you have fractures, long-term steroid use, uncontrolled high blood pressure, vestibular issues, or other serious conditions.
Download Notes: The document will ask if you want to make a copy. Please click Make A Copy. This is your personal version and will not alter the master version.
