The simple guide to bone density
Good bone health is like a “lifelong insurance policy” that lowers your risk of breaks and fractures, tendon and joint injuries, while helping you move better and lift heavier weights at the gym.
Think of a sponge versus a block of wood. Do you want your bones like a sponge or like a block of wood? If you chose sponge, you can go ahead and just forget about reading the rest of this.
How is bone density measured
DEXA scan (Dual-Energy X-ray Absorptiometry) is the gold-standard test for measuring bone density. You lie still for a few minutes while the machine does a full-body scan to analyze your hips, arms, legs, and spine. The result is a T-score:
0 to +1 = strong bones
-1 to -2.5 = osteopenia (early thinning)
-2.5 or lower = osteoporosis (very thin, break-prone bones)
What determines bone density
Genetics. Family history and your DNA make up your foundational baseline for bone health. If you have a family history of osteoporosis, there’s a likelihood you will be at risk as well.
Nutrition and medication. Calcium, vitamin D, protein, and magnesium are the nutritional building blocks for bone density. Prolonged poor nutrition, or some medications (like long-term steroids), can thin your bones faster than normal.
Hormones. Estrogen and testosterone keep the bone-building pace high, while low levels speed up the rate of loss and thinning.
Resistance training. By far the most impactful variable for building bone density. Weight-bearing activities (walking, running, jumping) and resistance training have the biggest impact on bone density, and can overcome almost any other variable.
Easy Ways to Build Stronger Bones
Experts agree that bones benefit from short bursts of “healthy stress” plus good fuel to repair afterward.
Lift Heavy (for you). Three sessions of resistance training each week—think squats, lunges, push-ups, and deadlifts—can add density in as little as six months. Start light, focus on form, and add weight when reps feel easy.
Add Impact. Jump rope, hop in place, or wear a weighted vest on a walk.
Calcium: 1,000–1,200 mg/day (milk, yogurt, leafy greens). Vitamin D: 800–2,000 IU/day from safe sun time or supplements.
Protein: Aim for a palm-size serving at every meal or 1g per lb of bodyweight per day to repair bone and muscle.
Track Your Progress: Schedule a DEXA scan every 12–18 months—more often if you’re in a high-risk group or making big lifestyle changes. Seeing numbers move is pure motivation!
Traditional health care will typically suggest a DEXA for women when they turn 65, but by then it’s too late to turn things around without significant work. Tracking bone density on a regular DEXA scan helps you be proactive about your health so that you can remain in the driver seat.
Ready to know your numbers? Book a DEXA scan at Benchmark Body Metrics and get a personalized plan to build bones that last a lifetime. Your future self will thank you every time you jump, dance, or chase the kids around the yard.
