With aging comes a number of changes—from shifts in muscle mass and hormones to changes in sleep and bone health. Bone density naturally begins to decline around age 35, but there’s plenty you can do to support strong, healthy bones at every stage of life.
Introducing the WH+ 4 Weeks to Stronger Bones workout plan. This comprehensive program gives you the tools to build strength, support bone density, and keep your body resilient at any age.
What the 4 Weeks to Stronger Bones Plan Looks Like
Each week includes three strength workouts, two bone-health-focused cardio circuits (one optional), one active recovery day, and one rest day. The typical schedule will look something like this:
Monday: Upper-Body Strength
Tuesday: Bone-Strength Circuit 1
Wednesday: Lower-Body Strength
Thursday: Active Recovery
Friday: Full-Body Strength
Saturday: Bone-Strength Circuit 2 (optional)
Sunday: Rest
Each workout is designed to challenge your major muscle groups and boost your bone health in the process. All workouts are outlined in the PDF, including:
- Exercise descriptions, reference images, and alternate options to match your skill level
- Suggested sets and reps
- Guidance on how to select your weights
- Editable tables to track your progress
Download the PDF below, and save it to your computer or phone for easy access. Then, use it to follow your workouts, log your numbers, and watch your strength build over time.
How to Use the 4 Weeks to Stronger Bones Plan
1. Come up with a schedule that works.
The only way to truly build bone strength is to load your bones consistently. Repetition is what helps them become stronger over time, so it’s important for you to find a workout schedule that you know you’ll stick with. Although each workout is assigned to a specific day, feel free to adjust the schedule to fit your life. What matters most is choosing workout days that are realistic for you and following through.
2. Create good nutrition habits.
Your body—and bones!—need the right fuel to thrive. Bones are made up of a mix of calcium and other nutrients (in fact, 99 percent of your body’s calcium is stored in your bones!). That makes a nutrient-rich diet a vital part of supporting bone health. Use the nutrition cheat sheet included in this program to help you choose calcium-rich foods and build bone-friendly meals.
3. Track your progress.
Fill in your workout charts as you complete each session. As the weeks go by, pay attention to how the exercises feel, and choose more challenging weights and exercises when you’re ready—and watch your strength, balance, and power all improve. Each gain is a sign your hard work is paying off, and that you’re making meaningful steps toward stronger bones.
Photographs by Cory Vanderploeg
Styling by Rose Lauture
Hair and Makeup by Mirna Jose
Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.