Want the benefits of impact training for bone health without the injury? Impact exercises can be powerful for improving bone density, but they are also some of the most advanced movements you can do for bone health in general. But...they should only be added once you have a solid foundation of fitness. In this women's health podcast, I’ll show you the right way to start impact training for bone health so you can avoid osteoporosis, falls, and weakness in your years ahead.

Did you know that more than half of women over 40 in the United States in perimenopause will be diagnosed with osteopenia, the precursor to osteoporosis? That is a staggering statistic in womens health. My mission is to help you protect the muscle you already have and then build more, because muscle is the most powerful tool you have for holistic health.

There is a right time to start impact training and a wrong time. Impact exercises create intense ground reaction forces that jolt your body and bones. Both impact and plyometric training should only come after you have built full range of motion, joint stability, strength, endurance, and neuromuscular control.

Some experts recommend waiting until you can squat one and a half to two and a half times your bodyweight before beginning impact training. These are lofty numbers, and few women ever reach them. The reality is that if you are over 40 or 50, the wrong injury could follow you for life.

The good news is that there are smarter benchmarks using strength training for womens health, and you'll get them in this episode. When you move gradually and pass the strength benchmarks, you will not only be safe but you will be a powerhouse actively reversing osteopenia and building strong bones for life.

Topics covered

(01:57) Nearly half of U.S. women will develop osteopenia, the precursor to osteoporosis

(08:54) Why you should never start impact training without preparation

(19:52) How ground reaction forces help your bones get stronger

(24:41) Key benchmarks to know when you can safely begin impact exercises

(29:54) Beginner impact exercises and progressions to get started

Resources Mentioned

Research on the safety of lower limb movement in older adults

Research on plyometric exercise concepts 

Research on rehabilitating athletes through plyometric exercise

Research on the magnitude and rate of mechanical loading of exercise modes

Research on osteoporosis in older adults

Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

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Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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