Today's video will show you how to increase bone density and prevent osteoporosis. The exercises is this video are directly from research in the area (see reference at bottom of description) and were shown to have a significant impact bone density, which can help prevent the development of osteopenia and/or osteoporosis. It is well understood that peak bone mineral density (BMD) is reached fairly early in life (20-25 years old) and then hormonal changes (women) and increasing age (males and females) lead to decreases in BMD.

Even if you are young, now is the time to maximize bone density through proper training and nutritional habits as these may help reduce your risk of osteoporosis and fractures later in life. Today’s post shows several exercises from the research (see reference at bottom of post) that can increase muscle mass, strength and bone density.

A study in the Bone Journal demonstrated that one year of resistance training (3x/week) had a significant impact on bone mineral density (BMD) and overall bone strength, which could help reduce the incidence of osteoporotic fractures.

*Phase 3 of each program in my book focuses on resistance training exercises, which can be used for rehab purposes or to increase bone density and strength. Click the following Amazon link to learn more about my book. https://amzn.to/3UbZ1Py

Reference: Hinton PS, Nigh P, Thyfault J. Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: A 12-month randomized, clinical trial. Bone. 2015. Study link: https://www.ncbi.nlm.nih.gov/pmc/arti...

00:00 Introduction
00:42 Peak Bone Density
01:23 Exercise 1: Goblet Squat
02:31 Exercise 2: Deadlift
03:28 Exercise 3: Bent-Over Row
04:15 Exercise 4: Forward Lunge
05:03 My Self-Guided Rehab Book
06:12 Exercise 5: Shoulder Press