Hey there, let me be real for a moment. Are you sitting at home with fragile bones? Maybe you're afraid to even do anything in case you break a bone. Then I want to show you how you can go from breakable to shatterproof as many of our clients have done over the years.
These bones of ours don't just need to hold us up, but they need to be loaded with weight two to three times per week. It's a powerful way to maintain and build bone mass because it stimulates bone forming cells and therefore increases bone density. And the good thing is that as we get stronger, the muscles pull even harder on our bones and they get stronger.
Bone is a living tissue that is constantly being broken down and rebuilt. But as we age, bone mass is lost a lot faster than it's created. So to help avoid this, we're going to look at the shatterproof trio, the three essential moves to create powerful bones.
And don't leave early because we have a bonus for you. We'll finish with what studies have shown is one of the top bone density movements that you can do at home, anywhere, anytime, no equipment needed. So if you're serious about building good quality bone, grab your weights, let's maintain good technique as we do it, and let's load up.
Watch: From Breakable to Shatterproof: Muscle = Bone.
Ready, let's jump into the 'Build Bone Density After 50: Carry, Squat, Press' lesson:
So let's get right into it with three moves that we can do to help that body build bone through building muscle and be the strongest you can be into your latter decades.
#1 - SQUATTING Builds Bone Density:
Squatting is our “get up, get down” power move, and a direct bone builder. It loads the hips, femur and spine under your own bodyweight (or eventually external hand held free weights), plus it delivers the type of vertical forces bones respond to. And this matters when hip fractures are a real risk after 50.
NOTE: If you have severe osteoporosis or medical concerns, check with your doctor or health care provider before you start.
But for the rest of us who can jump right in, this section focuses on developing a consistent everyday squat movement posture that is strong, upright while you sit back and stand tall, whilst keeping the load close to the body so the force travels cleanly through the trunk, then into the hips and legs.
Realise that it's your quads, glutes, and hamstrings that do the heavy lifting, and it's your core that keeps the spinal column solid so muscles can “talk” to bone.
Now... not everyone’s knees or hips feel the same, so some of you will prefer a slightly wider stance or using a box/chair to assist with both confidence and safety in the movement.
Watch the video/s (above & below) to see smart variations and progressions. Then plug the squat into your "Shatterproof Trio" with carry and press to build strength you’ll feel in everyday life, rising from chairs, climbing steps, and moving with confidence and freedom.
Take a Deeper Dive into SQUATTING, Click Image/Link
#2 - PRESSING Overhead Builds Bone Density:
The overhead press is our “reach strong” move. It loads the shoulder girdle and sends force down the trunk and into the spine, exactly the kind of axial stimulus bones respond to. Not everyone has full overhead range, and that’s fine. We start where your shoulders can move well, then build from there.
The goal here isn’t fancy technique, it’s a tall, braced body that resists leaning back while you drive weight overhead.
That 'anti-arching' brace turns your torso into a solid column, so muscles can deliver a clear “grow stronger” message to the upper back and spinal areas.
Whether you use a kettlebell or dumbbells, and whether you press one arm at a time or both together, the intent is the same: stand tall, own the line, make the rep count.
Expect your shoulders, upper back, and core to do serious work.
This is how we turn that everyday “put it high on the top shelf” into bone-building training.
Watch the video/s (above & below) for demos, options, and progressions, then plug this press into your "Shatterproof Trio" with carry and squat.
Take a Deeper Dive into PRESSING Overhead, Click Image/Link
#3 - CARRYING Builds Bone Density:
Carrying is our “real-life strength” move, and possibly the biggest bone builder of all. With every step, load travels up through the feet into the hips and spine, creating the compressive forces bones respond to. It’s whole-body movement and workout. It works your grip, upper back, and the whole trunk area.
You won't be chasing fancy technique here, it will be simply learning to stand tall, in a proud position that keeps the ribs stacked over the pelvis and the shoulder blades set, so the weight doesn’t drag you forward, and the message to bones is build not stress.
The beauty of carrying is how easily it slots into everyday life, groceries, a backpack, a kettlebell on a dog walk.
Start where you are, build load you as you go, and let the habit build hips and spine density and strength that feels shatterproof.
Watch the video/s (above & below) for options and progressions, then make carrying a weekly non-negotiable in your "Shatterproof Trio" with squat and press.
Take a Deeper Dive into CARRYING, Click Image/Link
#BONUS# - JUMPING Builds Bone Density:
Jumping is our quick, anywhere “bone wake-up.” Short, crisp landings send a clear signal to the femoral neck and hips, the areas most at risk after 50, that it’s time to strengthen (Dense) up. You don’t need marathon sessions, a day simply scattered with some micro jumping sessions works wonders.
Think roughly 10–20 jumps a day or about 50 a week mixed onto your regular strength work.
It’s the rate of force and the repeat exposure that matters, not athlete-level height.
This video shows smart ways to meet yourself where you are and still get the bone growing stimulus. That's, gentle, low-impact options if you’re just starting, or bouncier versions if you’re ready, and even a rebounder path for those who prefer it.
Bottom line is, we, lift for the spine, and add brief jumping doses for your hips. That formula means you’ve just stacked two of the most reliable bone builders into one week.
Watch the video/s (above & below) for the right entry point and progressions, then plug this finisher into your routine and keep becoming shatterproof.
Additional Articles on Building Bone Density, Click Image/Link
Final Thoughts
I absolutely know your bones can get stronger. Just keep at it.
Because adding this bonus short, crisp, and do anywhere jumping exercise to those carry squat press movements, makes a might 'Bone Growth' difference.
And consider diving deeper into those carry, squat and press movements, which are just three of our 12 active daily life movements.
Their a backbone of Grandma Strong training. This is how we make your everyday life unbreakable.
So... Are you ready?
