Bone-Health Strength Program

A weight-bearing routine using progressive moderate-to-high loads on compound lifts that stress the hips and spine, the sites most relevant to bone density. The default duration is flexible. Caution: if you have diagnosed osteoporosis or vertebral fracture risk, get medical clearance and coaching before heavy or loaded spinal-flexion work; progress load gradually.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Barbell Back Squat
3 sets x 6-10 reps, ~2-3 min rest
Axial loading for hips and spine.
2
Trap-Bar Deadlift
3 sets x 5-8 reps, ~2-3 min rest
Hip-dominant loading; neutral spine.
3
Barbell Overhead Press
3 sets x 6-10 reps, ~2 min rest
Loads the upper spine and shoulders.
4
Barbell Bent-Over Row
3 sets x 8-12 reps, ~90 sec rest
Posterior chain and posture.
5
Step-Up
2 sets x 8-12/leg, ~90 sec rest
Weight-bearing single-leg loading.
6
Farmer's Carry
3 sets x 20-40 m, ~90 sec rest
Axial and grip loading.

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