Nearly 80 percent of people with osteoporosis are women, in large part because estrogen—a hormone that plays a vital role in bone formation—decreases significantly in menopause. There’s plenty you can do to support your bones at any age. With the right tactics, you can help preserve—and even improve—bone density while building the strength, balance, and power that supports healthy aging.
Whether you’re looking to build your bones after an osteoporosis diagnosis or are just looking to preserve the bone density you already have, the new WH+ 4 Weeks to Stronger Bones plan shows you exactly how to work out (with only dumbbells!) and fill your plate in a way that strengthens your bones and helps you feel your best for years to come. Download the 4 Weeks to Stronger Bones Plan Now Bone training calls for three key types of movement: strength, high-impact, and balance training. Fitting all three into your weekly routine might sound complicated, but this plan makes it simple.
Each week includes three strength-training sessions, two cardio-based high-impact workouts—one of which is optional, depending on your fitness level—and two true rest days. All the workouts take 45 minutes or less, making it easier to stay consistent, even with a busy schedule. We reviewed the latest bone density research and consulted leading experts to create an effective, well-rounded plan.
Every workout, nutrition tip, and bone-forming strategy is backed by science—and formatted to fit into your everyday life. One of the best things about training for stronger bones is that it supports healthy aging in many other ways. The plan builds strength, balance, and power—three essential fitness qualities that will help you move confidently for years to come.
You’ll develop the functional strength to make everyday activities feel easier, and the agility and stability to stay steady on your feet. This program is simple with a capital S. That doesn’t just apply to the actual workouts, either—you only need a few items, such as an exercise mat, a step, some resistance bands, and a set of light, medium, and heavy dumbbells.
Your bones rely on essential minerals—many of which come from the foods you eat—to stay strong and resilient. Calcium, magnesium, and phosphorus all form the spongier inner tissues that make your bones firm yet flexible (more on this in the plan!). The plan’s nutrition section makes supporting your bones simple, highlighting bone-friendly foods and offering expert guidance on how to build a balanced, nutrient-rich plate.
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