How to Increase Bone Density Naturally: Strength Training & Jump Exercises Explained

Link for my book: https://amzn.to/49qI9eu Link for my membership: https://rehabscience.com/membership/ If you’ve been told you have osteopenia or osteoporosis, you’ve probably heard “do weight-bearing exercise.” The problem is that not all weight-bearing exercise delivers the same bone-building signal. In this video, I break down what the research actually supports for improving (or at least better preserving) bone density and bone strength: 1. Progressive resistance training (the “muscle pull” stimulus on bone) and 2. Impact/plyometric training like controlled hops, jumps, and landings (the “ground reaction force” stimulus). Why resistance training matters Well-dosed strength training can improve bone health by loading key regions like the spine and hip, while also building the strength you need to *safely* tolerate impact work. Exercise guidelines and recent meta-analyses support resistance training as a core pillar for osteoporosis management.1-3 Why jumping/hopping matters (and why walking often isn’t enough) Walking is great for general health, but bone adapts best to higher strain and novel loading. Jump-based training has been shown to produce site-specific improvements, with some of the strongest responses seen at the femoral neck (a high-priority region for fracture risk). How I'll help you apply this safely I’ll walk you through a practical progression that scales from lower impact options to more traditional jump/hop drills, with clear “who should not do this yet” guardrails. If you have recent fractures, severe osteoporosis, significant balance impairment, or concerning symptoms, you should talk with your doctor before starting impact training. Key takeaway: The best bone stimulus is usually a combination: heavy-enough strength training + appropriately dosed impact, individualized to your risk profile. References: 1. Bae S, Lee S, Park H, et al. Position Statement: Exercise Guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients. J Bone Metab. 2023. 2. Brooke-Wavell K, Skelton DA, Barker KL, et al. Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis. Br J Sports Med. 2022. 3. Zhao F, et al. Optimal resistance training parameters for improving bone mineral density in postmenopausal women: a meta-analysis. Journal/Source as indexed in PMC]. 2025. 4. Florence GE, Oosthuyse T, Bosch AN. Skeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis. J Sports Sci.2023. 5. Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res. 2018. 6. Xiaoya L, et al. Effect of different types of exercise on bone mineral density in postmenopausal women: a network meta-analysis. Sci Rep. 2025. Dr. Tom Walters and Rehab Science recommend that you speak with your doctor or physical therapist before participating in the exercises demonstrated in this video. The exercises in this video are intended for educational and entertainment purposes only. No information in this video is to be taken as medical or health advice.