Resistance training, impact exercises and multi-directional training combined will produce a 12 to 15 per cent increase in bone density over a nine- to 12-month period when performed correctly. To give you an idea of the load required, multiple research data has shown that the best results come from using squats, lunges and deadlifts loaded with a resistance that allows as few as five or six reps per set for an area. In other words, pretty heavy!
However, I say this with a note of caution as most bodies are not ready for that level of loading without preconditioning, so we need to produce bone stress through small amounts of impact, using progressive weight level increases, lateral movements for stress variety and to ensure we use the upper and lower body combined rather than focus on the hips alone. For anyone with osteopenia or those wishing to prevent it, plyometric exercises (involving jumping) also play a key role in adding positive bone stress through the small vibration and higher muscle/tendon stress and trauma that the impact creates.
In our bone health clinic in my own facilities, our clients and patients use a specific strengthening machine that applies resistance and pressure to safely test and redevelop the bones to a high level without risk. Without that machine there are still several exercises you can perform to gain the strength, stability and balance needed to then be able to load heavily and get the greatest bone strength return.
In short, I want to build you up to prepare you to build even more! This is the programme you should follow…
1. Lateral jumps
Start with 12-16 reps and build to around 30 over a period of weeks.