Bone Across a Long Life
What drives bone density across the decades — and what to do about it at your stage.
A free ebook on what bone actually responds to, what the research says about exercise and bone loss, and how to start — whether you have a DEXA result in your pocket or you're getting ahead of one.
What's in the guide
Bone is responsive tissue. It rebuilds across a long life in response to the load it's asked to carry — and the load that drives adaptation is more specific than most general advice acknowledges.
This guide walks through the picture decade by decade. How peak bone density is built in the twenties and thirties. The quiet stretch of the forties. The steep drop around menopause, where most women lose around 10% of their bone mass in a five-to-seven-year window. The decades after, where training stops being insurance and becomes the active lever.
It covers what training actually drives adaptation — heavy compound lifting, calibrated impact, the reflex that catches a fall before it becomes a fracture — and what to be careful of. It draws on the LIFTMOR trial (Griffith University, 2018), the cleanest evidence available on heavy lifting in postmenopausal women with low bone density.
It's written by a coach who works with adults across this arc. Thirty pages, plainly written, no sales pitch in the body.
Who it's for
If you've had a DEXA scan and are working out what to do next, this guide is written for you. So is the reader who hasn't had a scan but is reaching the age where the question matters — late forties through sixties is the most common window.
It's also for the reader who's been training for years and wants to know whether what they're doing is the right thing for bone, specifically, rather than for fitness generally. The two overlap, but they aren't identical.
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