Weight-Bearing Activities Goal
Aim for 20-40 minutes of moderate to high-intensity weight-bearing activity that includes intervals of high-impact activities.
Beginner Fitness Level
Three sets of 15–20 reps over 10–20 minutes
Intermediate Fitness Level
Four sets of 20 reps over 20–30 minutes
Advanced Fitness Level
Five sets of 20 reps over 30–40 minutes
Strength training can slow bone loss and build stronger, denser bones. This can also reduce your fracture risk. Follow these tips when you start strength training exercises:
- Push yourself, but don't overdo it.
- Each exercise should feel challenging but possible.
- Stop when you're tired, but before your form gets sloppy.
- Move slowly and stay in control by focusing on moving the weight, not letting it move you.
Adding More Weight
Begin by completing 1–2 reps. If you can do 1–2 more reps than planned, increase your weight slightly.
If you're struggling to finish your 8–12 reps, use a slightly lighter weight next time.
At first, you'll likely get stronger quickly. But after about 2–3 months, you might notice progress slows down. That's normal. Keep at it, and you'll keep getting stronger gradually.
Strength Training Goal
Aim for two to three weekly workouts. Do two to three sets of 8–12 reps per exercise. Choose one exercise in the following six categories:
Squat
Hinge
Lunge/Single Leg Step
Upper Body Push
Upper Body Pull
Carry
Spinal conditioning strengthens the muscles that hold the spine straight and upright. This muscle group is called erector spinae muscles. They run up and down the back and sides of the spine.
Exercises performed by lying on your stomach facilitate stronger spinal muscles.
Benefits of Spinal Conditioning
Stronger spinal muscles help:
- Correct poor posture
- Lower your fracture risk
- Support your vertebrae
Spine Conditioning Goal
Perform one set of all three spinal conditioning exercises daily.
Exercises
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