Bone health deserves a training plan.

Two strength sessions a week. A five-minute routine you can start with. Clear Home and Gym options.

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Send me the Bone Density Builder.

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A useful first step

A plan you can actually follow.

The Bone Density Builder gives you a practical six-week starting point for strength, balance and impact where suitable. Choose the version that fits your equipment and build from movements you can repeat well.

01Know what to train. Learn how strength, balance and suitable impact fit together.
02Pick your setting. Follow the Home or Gym sessions twice a week.
03Start small. Try Bone Five Level 1, then progress by control and ability.

Before you begin. This is general, self-directed exercise information, not an individual assessment or treatment plan. Read the safety check and obtain your doctor’s clearance before starting. If you have diagnosed osteoporosis, a previous low-trauma or spinal fracture, significant balance problems, a recent injury, relevant joint problems or advice limiting loading or impact, seek individual advice from your GP, physiotherapist or accredited exercise physiologist before progressing. Choose the easier or no-impact option whenever necessary. Stop and seek advice for new or worsening pain, dizziness, chest symptoms or repeated loss of balance.

Inside the guide.

The six-week plan, Home and Gym sessions, Bone Five, demonstrations and education. The complete guide and five-minute starting routine are available on the next page.

Start small. Build from there.

Once cleared to exercise, try Bone Five Level 1 beside a sturdy fixed support. Choose two strength-session days each week. Progress by control and ability. Stay at an earlier level or choose an easier or no-impact option whenever necessary.