Bone Health in Menopause
Impact loading does what weight alone cannot
Who it’s for
Menopause period, with the goal of preserving and building bone density.
How it works
Heavy barbell work plus required jumps and landings. An important piece of honesty: in intensity analysis, strength training on its own was insignificant for bone, and high intensity had no effect on the femoral neck—it is the impact component that works. Therefore, jumping here is not an extra, but half of the program. The first month and a half to two months are technique only with light weights.
Weekly layout
How load increases
Weeks 1–8: technique, weight increases slowly. Then 5 sets of 5 with weekly progression. Jumps: from low landings to more pronounced ones, 10–20 reps. Spine is always neutral—flexion under load is excluded.
Deload
Every eighth week: half the sets.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537