Bone Loading. The Protocol.

Bone responds to mechanical load. No load, no signal, no adaptation.

The Protocol
  • Resistance train 2x per week — heavy enough to challenge you in 5 reps. Focus on hips, spine and legs — squats, RDLs, presses, rows.
  • Heel drops — stand, rise onto your toes, then drop your heels to the ground. Directly loads the hip and femoral neck, the most common fracture sites. Start with 10–15 minutes, 3x per week.
  • Add brisk walking or jogging — above 5km/h. Normal-pace walking is not enough on its own.
  • Jump rope — once heel drops feel easy, this is a natural progression.
How It Works
  • Bone responds to load along its axis — the direction it is designed to handle. Squats load the femur along its length. Heel drops send impact directly up through the hip. This is the signal that triggers bone formation.
  • Bending the spine forward under load works against this — it concentrates force on the weakest part of the vertebrae rather than through them. Keep the spine neutral when loading.
Everyday
  • Stand on one leg — while brushing your teeth, waiting for the kettle. Builds balance, reduces fall risk.
  • Take the stairs.
  • Walk instead of driving for short distances.

PS. The best time to start was ten years ago. The second best time is now.