Want the benefits of impact training 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. They should only be added once you have a solid foundation of fitness. In this episode, I’ll show you the right way to train for better bones.
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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Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness
Holly Perkins 0:00
It's true that impact exercises are a great tool for improving bone density. It's also true that plyometric and impact exercises are by far the most complicated and advanced movements that you could do, and they should only be introduced once you've got the right foundation of fitness. So if you're interested to learn the right way to start impact training so that you get the benefits without the injury, please keep listening.
Holly Perkins 0:35
Welcome to the Holly Perkins Health Podcast. If you're a woman over the age of 35 and have health, fitness, or nutrition questions for your body, you're in the right place. I'm Holly Perkins, a women's strength and nutrition expert with over 30 years of experience helping thousands of women transform their bodies to be stronger, more resilient, and more energetic inside and out. Every week, you'll walk away with a real plan for improving your body composition so you can feel better now, reduce inflammation, and create lasting health.
Holly Perkins 1:13
So if you're ready to create the body that you need to keep up with the life that you love, let's dive in. Hello and thank you for being here. I'm Holly Perkins, and I help women, mostly over 40, to improve their body composition so that you are at least 70 percent lean muscle, so that you can reduce your risk of disease and stay in the game of life and out of the rocking chair. And a big part of staying out of the rocking chair is having the strong bones that you need to run and jump and play and actually enjoy your years ahead. Did you know that nearly 52 percent of women in the United States age 50 and over will be diagnosed with osteopenia, which is the precursor to osteoporosis?
Holly Perkins 2:13
That is an insane number. Right now I want you to think of seven women in your life that you know and love. Think of them right now. Now include yourself in the seven. Four of you are likely to get this diagnosis and lose bone mass and density to the degree that you need an intervention. And what's worse, the one-year mortality rate following a hip fracture is 20 to 30 percent.
Holly Perkins 2:49
It's not the broken hip that causes you to die, it's all of the associated complications of the fracture. So in 2026 my next book, Muscle and Bone, will be released, and it is my love letter to your body. When you read my book, you'll better understand the interplay between your muscles and your bones on a biological level so that you can take action now to preserve what you have and then build more muscle so that it strengthens your bones. You'll get my strength training plan and my nutrition plan to back it up.
Holly Perkins 3:28
So mark your calendar, because you do not want to miss my book. At the age of 76 my mom sat up in bed one morning and broke two vertebrae. That's how weak her bones were. She never left the hospital after that and ended up dying way too young. Now, my mom was not the picture of health, and she did have a number of complicating factors, but it's a scenario that I would not wish upon anyone. And I'm curious, do you have a parent who is deteriorating faster than you'd like? It's something that I think so many people can relate to, and it's certainly something I hear on the regular when women call me for coaching. Many women have told me that they don't want to, quote unquote, go out like their mother did. It's certainly true for me.
Holly Perkins 4:27
So my mission is to help you use strength training and smart nutrition to first preserve the muscle that you have and then start building more, because you will never have enough muscle. In my opinion, you cannot get more than you need, and that muscle will, in turn, strengthen your bones. And today's episode is so stinking important because I recently saw a post on social media from an orthopedic surgeon. She often teaches about bone health, and she was demonstrating in this video, and therefore promoting, what's called depth jumps.
Holly Perkins 5:10
They're also known as drop jumps, where you jump off a box and hit the ground intentionally hard in order to stimulate osteoblast activity that then improves bone density. It's not exactly plyometrics, but it is definitely impact training. Now, as a professional in the field of athletics and strength and conditioning with 30 years in practice coaching women, I have the ability to watch a person move, and I will know their fitness level. This comes after 30 years of watching bodies in the gym. I will know their muscular strength. I will know their joint stability. I will know their joint flexibility, their muscular endurance, and what's called their general physical preparedness.
Holly Perkins 6:00
Simply by watching you move, I can tell you a lot about your body, and I can tell you right now she has no business doing depth jumps. Now listen, she can do whatever she wants. She's her own person. My bigger concern is the millions of followers watching her, learning from her, and taking her advice, and the vast majority of those millions of people should not be doing depth jumps. The message that impact exercises like these are something that everyone should be doing is not true. There is a time and a place to start impact training because, yes, it can be a very useful tool for improving bones, but if you introduce these complex moves at the wrong stage in your training, there is a very high risk of injury. There is not a physical therapist or athletic trainer out there that would have you do these types of exercises before you've got the general physical preparedness, strength, endurance, and power to be able to do it safely. And listen, the last thing that you need is an injury right now.
Holly Perkins 7:15
So in this episode, you'll learn the difference between impact and plyometric exercises and when it's safe to incorporate them, some specific strength benchmarks to reach first before introducing impact exercises, and some exercise progressions that you can use if the time comes for you to introduce them. Wouldn't it be amazing to be fit enough that you're ready to jump into impact training right now so that you can get the bone strengthening benefits? Actually, even better than that, wouldn't it be awesome to know that your bones are strong and that you probably don't even need to do these exercises? Because I'll be honest, if you do them right, they really are not a lot of fun. I don't do them because I don't need to.
Holly Perkins 8:06
My T score from my DEXA scan showed that I've got better bone density than women in their 20s. So this is something that I can skip. There's no reason for me to do these exercises because they are intense, they are stressful, and they are hard on your body. You don't really need to do them if your bones are already strong. And I'd love to get you there too, and I promise it's possible at every age. So let's get into the right way to start impact training for better bones in case your DEXA scan shows that you do need some help or if your doctor has already said that you're osteopenic or osteoporotic. So the first mistake is thinking that you can literally just jump in, pun intended, and pick up from wherever you are and start these types of exercises, or that you actually need to be doing impact exercises at all.
Holly Perkins 9:08
So let me review just a few concepts. The first is the difference between impact and plyometric exercises because they are actually very different. Impact exercises are when you move in a way to create intense ground reaction forces that jolt or jar your body and your bones. A great example here is the depth jump, also known as a drop jump. Imagine that you're standing on top of a bench or a chair, and you jump down onto the floor, ideally a hard surface, not carpeting, and that you land rigidly, not how we're usually taught, which is to land with soft knees and hips to reduce the impact. In this situation, you actually want to land with stiff joints to create higher ground reaction forces that stimulate your bones. I'm going to talk about this more in a moment.
Holly Perkins 10:12
That's impact exercises, where you are creating impact. Now, plyometrics are a bit different because they include what is called a stretch shortening cycle, where you first lengthen and, quote, stretch the associated muscles, usually your legs, your lower body in general, and then you abruptly reverse the movement and shorten those same muscles in an explosive way. An example of this is a squat jump, where standing in place, you first bend your knees, hips, and ankles, and you lower down into a partial squat. That's the stretch phase because you're actually stretching some muscles, and then you explosively jump upward aggressively. This is the shortening phase.
Holly Perkins 11:01
And this is the whole value in a plyometric exercise: the stretch, then the shortening explosive phase. Because generally in a plyometric exercise, you would land softly. It's not the hard landing that we usually employ in an impact exercise. Another example would be jumping up onto a box or a bench after you've gone through that stretch phase, lowering down to generate the force potential, and then exploding upward and landing on the box. That's a very pure example of plyometrics because it's that jumping phase where the benefits come. These aren't specifically so much about bone density. Plyometrics really are used for athletes and improving the associated skills for their sport.
Holly Perkins 12:01
Now, plyometrics may or may not create as much ground reaction force as impact training because, like I said, you really should be landing softly. The benefit is the explosiveness to build strength, power, and force potential for sports. This is a training tool to improve reaction time, neuromuscular control, and to prepare an athlete for the quick and fast demands of their sport. While plyometrics do have an application to a mere mortal's daily life, the benefit generally isn't bone density. It's reaction time and agility, which is helpful for things like quick reaction if you trip or stumble, or if you need to quickly jump out of the way to avoid running into something or something running into you.
Holly Perkins 12:54
So plyometrics are useful, and they can be linked with bone density exercises, and we often use them to prepare you for more specific impact training. Impact exercises and plyometrics are the last thing that you add in after you've established full range of motion, joint stability, and an adequate base level of strength, endurance, and neuromuscular control so that you can properly perform them without increasing your risk of injury. In general, it's been suggested that these exercises should be initiated only after achieving minimum strength levels that include... Are you ready for this? The ability to perform a full range free weight squat that is 1.5 to 2.5 times body mass.
Holly Perkins 14:01
So that means the weight load you're using on a full range squat is 1.5 to 2.5 times heavier than your current body weight. That's insane. I'm going to spell it out for you here in a moment. Or you could squat 60 percent of your body weight five times within five seconds. So that's really reflective of your power and your strength. Or if you're doing upper body exercises, which we don't see so much when we talk about impact or plyometrics, but it is done, you have to be able to perform a free weight bench press equal to your body weight and or perform five hand clap push ups. Not too many women doing that. Now that's what the research is saying. So to put this into context, technically, okay, for the ideal outcome to be perfectly safe and to get the most benefit from these types of exercises, best practices are that you should be able to perform a full range of motion, free weight squat.
Holly Perkins 15:00
Okay, so that's either a barbell or dumbbells. It's not a machine, and it's full range of motion. Okay, where the weight load, you ready, is at least 225 pounds. If you weigh 150 pounds, that's 1.5 times a body weight of 150 pounds. So if you weigh more than 150 pounds, technically, you should be able to do a full range body weight squat for more than 225 pounds, which is just not a lot of women, huh? Honestly, it's just not a lot of people in general, including men. Or you would be able to squat 90 pounds five times within five seconds. And now listen, I know some people out there who are like, I can do that, and they might push themselves to achieve these benchmarks, but you need to be able to walk away without injury and do it again and again and again. Really, what we're talking about is this is your base level ability.
Holly Perkins 16:05
This is what is familiar to your body before you begin plyometrics or impact training. These are some pretty substantial benchmarks, and very few women of any age are at this level. Now, personally, I do think it's possible to incorporate some lower level, low skill impact exercises where you don't need that degree base of athleticism. That's like best case scenario, best practices. And I share these stats to paint the picture for you because these are the metrics that are suggested in the research for the safest and best outcome. And it really does illuminate my point. You need to be in great shape and strong with excellent mobility and stability in order to introduce impact training without getting injured. I will often say, unless you're in better shape than me, you need to tread lightly.
Holly Perkins 17:10
I had a client a few years ago who was pretty fit, actually, and decided that she should start jumping rope. So without consulting me, on day one, she picked up her jump rope and she went for like 20 minutes. It might have even been longer, and on day two, she woke up with an injured Achilles tendon. I was not surprised. Now, I hadn't been consulted. I got the phone call after she was injured, and it took weeks and weeks and weeks and weeks and weeks to recover from that. And honestly, if you're over 40 or 50, we are talking about injuries that might plague you for the rest of your life.
Holly Perkins 17:52
I don't want to sound too doom and gloom, but I see this in my practice all the time, and the last thing you need is recurring plantar fasciitis or ruptured Achilles tendon that impacts how you walk for the rest of your life. So to address the injury potential, they can range from extreme muscle soreness in your calves to rupturing your Achilles tendon or plantar fasciitis, or even a full on knee injury that requires surgery. First, you need to have the base level of fitness, strength, endurance, power, and joint stability. Then you still need to introduce these exercises slowly. Up next, you'll hear some specific strength benchmarks to reach for before introducing impact exercises and some progressions that you can use if the time comes for you to start impact or plyometric training for better bones.
Holly Perkins 18:57
But first, did you hear that you can get free access to my brand new program called Strength Without Stress? This four-week strength training program is truly unique because it's designed to reduce the systemic inflammation that's caused by overly intense or lengthy workouts. It'll help you build and maintain valuable lean muscle without making you feel wiped out. This is one of my best programs yet, and you can get it for free simply by posting a review of my podcast. Grab a screenshot of your podcast review and upload it at hollyperkins.com forward slash review. This is a limited time offer before I sell it for $197, so grab it now while it's free at hollyperkins.com forward slash review.
Holly Perkins 19:52
A question all here is, why do I need to achieve these baselines first before starting impact exercises for better bones? It all comes down to ground reaction forces, known as GRF. Whenever your foot or body contacts the ground, like when you're walking, running, jumping, skipping, or hopping, those are all impact, right? The ground kind of pushes back with an equal and opposite force. Does that sound familiar? This is Newton's third law in action. For every action, there is an equal and opposite reaction. The force your body receives from the ground is called the ground reaction force. The amount of force depends on the activity. So for example, walking is approximately one to 1.2 times your body weight.
Holly Perkins 20:50
That's the reaction force that's coming back at your body. Stair climbing is about one and a half times your body weight, running two to three times your body weight, and jumping or plyometrics are three to five plus times your body weight. That is very significant impact. So if a 150-pound woman jumps and lands on the ground as we do in impact training, she might briefly subject her skeleton to 450
Holly Perkins 21:31
to 750 pounds of force when she lands. So if you weigh more than 150 pounds, it goes up from 450 pounds of force. And while I realize this might sound scary because some people are like, Ooh, I don't want that stress on my bones and my joints. Remember, this is exactly why impact exercises trigger bone cell activity. This is the whole crux of the equation. Your bone cells are responding to significant stimulus that is way higher than what you encounter during activities of daily living, like walking or those in your normal weekly workout. So let's say you're a runner or a jogger, and you run outside on pavement. Your body is already used to this, and while that is impact training and you are getting benefits if you're a runner when you strike the ground, what we're talking about here is higher ground reaction forces needed in order to really stimulate bone. Bone is what's called mechanosensitive.
Holly Perkins 22:47
This means that it responds to mechanical loading. I've talked about this in other episodes, so I won't go in depth here, but it's usually in reference to strength training protocols for bone health. Keep in mind, strength training is a different form of impact training that is also good for bones. When ground reaction forces travel upward through your skeleton after impact, the bone tissue experiences stress or strain, and that's usually in the form of bending, compression, or tension. So in strength training, it's really more about the tension than it is about compression and or the impact.
Holly Perkins 23:32
Osteoblasts, which are the bone building cells, are triggered by these strains and this stress. This tells the body to lay down new bone tissue, making bones denser and stronger over time. And so when you do it right, this is actually a really good thing. Ground reaction forces are the pushback from the ground. Whenever you land, impact exercises increase these forces significantly, creating the mechanical strain that your bones need to remodel and grow denser. The higher and more varied the ground reaction forces, the stronger the signal to build bone to a degree, right?
Holly Perkins 24:18
Don't go crazy here. This doesn't mean you want, like, the most extensive ground reaction forces unless you're an elite level athlete. If so, you're probably not listening to my podcast. This is exactly why impact training is so effective for osteoporosis and bone health when it's done safely. So now that you understand why you shouldn't just jump into impact exercises, let me give you some additional benchmarks to look for before beginning. As I mentioned already, it has been suggested that you first establish a base of strength, fitness, stability, muscular endurance, and power.
Holly Perkins 25:03
And what the research has said is you should be able to perform a full range of motion free weight squat that is 1.5 to 2.5 times your body weight, and or be able to squat 60 percent of your body weight five times within five seconds. Now, as I said, these are quite advanced, so I want to share my adjusted suggestions, because if you really did follow best practices, you might not ever get to the point where you're impact training, and there is a benefit to introducing impact training at the right time.
Holly Perkins 25:38
So this is based on how I guide my most successful clients to strong muscle and bone, and then I'll give you some simple progressions if you're eager to start but you also want to avoid injury, which you should. The benchmarks in my practice that I suggest that you first achieve before beginning impact exercise are: number one, write this down if you're in a place where you can actually focus and take notes. Number one, be able to walk one mile in under 15 minutes comfortably. That's your base level of fitness. Number two, three strength workouts per week for at least six months, where those strength workouts are at least 60 minutes.
Holly Perkins 26:23
That's your usual. That's your base. It doesn't mean you could just go do three workouts next week. This is what you should have been doing for at least the past six months. Follow? Okay, number three, non stop body weight walking lunges for at least five minutes comfortably, non stop, okay, without causing soreness in the one to two days following. Number four, either a barbell or dumbbell squat, not a smith machine, with full range of motion. And this means that your hips are below your knees at the bottom of your squat, where your weight load is 115
Holly Perkins 27:10
pounds for three sets of 10 for at least six weeks. That's significant. So if you're doing a barbell back squat, that is a 35 pound weight plate on each end of a 45 pound barbell. Again, it's not that you could just go do it tomorrow to see if you could reach this benchmark. It's that this is what you need to be doing on a consistent basis, so that you are strong enough and have the muscular strength, power, and range of motion to be able to withstand adding impact exercises. And lastly, you should be able to do three sets of Bulgarian split squats for 10 reps, holding 30 pounds of total weight. Again, that's your norm.
Holly Perkins 27:55
That is what you do on the regular. Keep in mind, these are my benchmarks. These are based on my experience in the gym with my clients. And there isn't a one size fits all. There are nuances to what I just shared, and if I dug long enough and hard enough, I could probably find research to support this. But this really is honestly just my opinion, after 30 years of being in practice, working with people. And I can promise you right now that the social media personality that I mentioned earlier in this episode can't perform these benchmarks. I guarantee it.
Holly Perkins 28:32
Now I'm not going to call the person out, because I don't do that, but I just want to really illuminate that just because an educated, credentialed, well respected person is demonstrating something doesn't mean it's the right thing for you, and it also doesn't mean that person should be doing it in the first place, either. So once you are fit, strong, agile, and mobile, what does progress look like once you can achieve these benchmarks? Where do you go? And here is another place where so many people get it wrong. Impact and plyometric training are like hot sauce. A little bit goes a long way, and it is important to start slower and gentler than you can imagine. Start with one drop of hot sauce and give it a taste.
Holly Perkins 29:24
Do not pick up a jump rope and go for 10 or 15 minutes on day one. Again, I'll say it. You know, you're a big girl. You can do whatever you want. Honestly, this isn't Bossy Pants over here telling you what to do and not to do, but I will say, if you do that, you might survive it once with a little bit of soreness. But if you then go do it again, generally by the third time is when I get the phone call that you got injured, or you can't walk for 10 days, or you blew out your knee.
Holly Perkins 29:54
So here are just a few exercises and examples and progressions that you can use to get started. Now listen, there are a lot of different impact exercises. Like I said, running and jogging is an impact exercise, and there are a ton of different plyometric exercises that run the gamut from simple to very complex. So I'm just going to give you a few examples. A really simple, safe place to start is with heel drops. This is where you stand on a very hard surface, like concrete or wood, without shoes, and you rise up onto the balls of your feet as high as possible, and then you drop down on your heels for impact, keeping your knees and hips stiff. This is what creates the impact through your skeleton.
Holly Perkins 30:43
A good place here is to start with 10 drops three days per week. And then over time, you would progress slowly each week or every two weeks, up to three sets of 20 drops every other day. The next example is jumping jacks. Jumping jacks are quite simple. Most people are familiar with them, but because of the lateral movement, foot and ankle stability and mobility is really important. With this one, I do suggest that you consider starting with shoes on a hard surface and complete one set of 10 jumping jacks three days per week. Now keep in mind, you might be thinking, oh my gosh, that's so easy and so minimal, but the truth is, I'm giving you a progression where you're going to actually get the benefits with no fallout.
Holly Perkins 31:40
And don't forget, this is after you've already reached those other general strength and fitness benchmarks. You want to progress slowly each week or every two weeks, up to two sets of 25 jumping jacks in shoes every other day. It has to be on a hard surface. Okay? Then you can consider progressing to no shoes and go back to one set of 10 jumping jacks three days per week. So because this is a more complex movement, it's a good idea to start with shoes, but ultimately, you need that impact on a hard surface without your shoes, because remember, shoes are absorbing some of that ground reaction force.
Holly Perkins 32:25
That's the whole reason why we wear shoes. But we're trying to take that out of the equation here, so you get more dose of the exercise where you need it. A third simple exercise is jumping rope, which I already mentioned. A trick that I use with clients when they can't really get the skill of actually jumping a rope using a real rope, is to actually forget the rope, put it aside, and do a two foot hop jumping rope movement as if you were holding the rope, right?
Holly Perkins 32:57
So you just mimic the jumping rope movement, but you don't actually use a rope. I find this is a really great way to perform the movement without having to deal with tripping over the rope. Now, if you're good at jumping rope, great, have at it. But you know, it does get interrupted when you mess up or when you miss the rope, right? So when I was in my 20s, I actually got very inspired by the group of wrestlers who trained at the gym where I worked in New York. And so I was like, you know, these guys would jump rope for like an hour, and I thought it looked so cool. And clearly it is a really great workout.
Holly Perkins 33:35
And so I thought it was a good idea to start jumping rope. I was fit at the time, by the way, and I actually had the skill, so I was able to jump right in. Pun intended again, and on day one, I started with 30 minutes. I went at it. I was jumping rope hard for 30 minutes. I was so sore. The next day, I could barely walk for 10 days. True story, my calves and knees were so sore. So my point again is, I don't care how fit you are, start slowly with this stuff, because it's very specific and your body's not used to it.
Holly Perkins 34:15
Start with just five sets of one minute. So you jump rope for a minute, take a little break, repeat that for five sets three times per week, and then progress up to five non stop minutes three times per week, and then progress by adding a minute every week thereafter, keeping it at about three times per week. And so if you just keep at it slowly, adding a minute every week, or even every two weeks, it will gradually build up. The key is to start slowly. And lastly, a bit more advanced, is squat jumps. You've probably seen these. This is a true plyometric exercise, where you stand in place and you lower down into a half squat, that's the stretch phase. And then you explode upward into a high jump, that's the shorten phase. And then you land hard on the ground. You let yourself land rigidly.
Holly Perkins 35:16
Start with just one set of five hard jumps three times per week with shoes, then progress up to three sets of 15 jumps with a brief reset in between each jump. So it's like stretch phase, jump hard, land, give yourself 10 seconds to kick it out before you do your next jump. So it's a quick little reset. It's not a jump, jump, jump, jump, jump. Although you could do that, you're generally not going to be able to generate enough force on that explosiveness after the first couple of jumps. You could progress to no shoes here, and depending on how fit you are and how consistent you are with this type of protocol, you could do it. But you've got to be very, very, very careful to ensure that you've got rock solid arches, ankles, and calves when you're landing on a hard surface after a plyometric, explosive jump.
Holly Perkins 36:17
Okay, so I'll stop. I think you catch my drift here. Start with a strong base of fitness, and then begin slowly and progress onward. And really the essence here is that we are trying to expose your skeleton, your spine, your entire body, to impact. And that works best when you're barefoot on a hard surface. In summary, I just want to stress again that number one, not everyone needs to be doing impact exercises. I wanted to offer this podcast episode because I know that this is a conversation that's going around, and people are starting impact exercises because of what they're seeing on social media.
Holly Perkins 37:00
And so if you're going to do it, do it right. But number two, if you do choose to, please take at least six to 12 months to become super fit and strong, and then you can add in impact exercises very gradually. And if you do this, you will be a powerhouse with strong muscles and healthy bones. In my practice alone, I have seen numerous women reverse osteopenia and improve their bone strength and density. It is absolutely possible with the right strength training, nutrition, and maybe some impact exercises.
Holly Perkins 37:40
So if that's you, please first check with your doctor before starting any new exercise plan. And if you've been diagnosed with more advanced osteoporosis, I encourage you to work in person with someone, ideally a physical therapist, so that you can be guided safely. I hope you enjoyed this episode, and don't forget, if you want access to my four week Strength Without Stress program for free. It normally sells for $197
Holly Perkins 38:10
Be sure to rate and review this episode right now. Simply grab a screenshot of your review and send it to me over at hollyperkins.com forward slash review, and you will get immediate lifetime access to Strength Without Stress for free. And stay tuned for another brand new episode on Tuesday of next week. Stay strong, my friend. Thank you so much for tuning into this week's episode. I am so happy that you're here, and I hope you loved it. If you did, please take a moment to subscribe, share with your friends, and leave a review. And if you want more from me, check out my blog and coaching programs over at hollyperkins.com. That's all for now. I'll see you next week.