How To Build Strong Bones (What Nobody Tells You)

Your bones are the foundation of your body—are you making them stronger or letting them weaken?
In this video, I break down exactly how diet, exercise, and 6 Key physical training methods can help you build resilient bones and increase bone strength at any age. Whether you're an athlete looking to optimize performance and build more resilience, or you just want to prevent fractures and osteoporosis as you age, this guide will give you the tools to build bone density at any age.

Links to Studies Referenced in the Video

Death after a hip fracture Mortality as a function of age

Triple Jumpers Study -

Distance Runners compared to Inactive Males

Bone Mineral Density in High-Level Endurance Runners: Part A—Site-Specific Characteristics" (Herbert et al., 2021)

Timestamps:

00:00 - Let’s get into it

03:26 - What we’ll learn

04:19 - You Stop Building bone after 30?

05:10 - Bone Remodeling 101

06:16 - The Nutritional Catalyst

9:59 - Bone Killers (IMPORTANT)

12:57 - Wolff’s LAW

13:52 - The First Stress

14:59 - Pressure Pressure Pressure

18:10 - The Power of Traction & Decompression

22:30 - You Gotta TWIST that thang.

23:59 - Clubs and Maces are special.

26:46 - Is YOUR Sport GOOD for Bones?

29:42 - The Most Intense Bone Stressor

33:20 - Sprintings effect on the Bones

35:58 - You NEED to MASTER THIS.

37:34 - Your Next Bone Building Steps.

41:15 - Enter the 6 Month Bone Building Challenge

[nsimaInyang]

Who's gonna start "Bone Maxxing" hahaha. LMK if you've got questions about anything from this video, my editor and myself put a lot into this one haha. ALSO, the details for the 6 month bone building challenge are over at the stronger human community!

[xboxmaster]

The true goal of my fitness journey is to build my whole body into it's peak from and go beyond building it inside out

[deleted-revk]

My brotha laughed like Perfect Cell when the kind lady shared his Bone Density report. Love it.

[marksmellybell]

Unbelievably well done. The music, the edit, the writing and the lessons being taught are top notch!

[osobistydramat]

One thing you hadn’t mentioned is sitting on the floor. I’ve noticed a huge difference ever since I started walking barefoot and spending most of my sitting time on the floor rather than on furniture. There are minor, passive changes we can make to our lifestyle outside of training. No idea if you've ever talked about it in your videos.
Also, I know you know this, but you have an incredibly impressive physique - congrats on your hard work! You're very inspiring.

[SinaAla]

The nutritionist in me is bursting with pride at the fact that you mentioned sardines. I tell everyone who will listen that sardines are practically a supplement in a can 😊

[DoctorJ]

As an aspiring Kinesiologist. I loved this video.

[VantageMo]

2:43 A great demonstration of the absurd difference between your bone density and the average. It can be hard for some people to conceptualize new data they have no previous reference to so this was a genius comparison

[dennisrobinson]

Alot of the 4.0+ fitness people you listed were over 50. The stereotypes is that bone density decreases due to age. So i was not sure that the quality could be improved as we age, now this video confirms its possible and i will look at more information regarding. Thank you and this was a great presentation.

[Jane_Friday]

I know all this as a strength athlete of 30 years and as a rehab scientist. Now I have to admit your videos motivate and inspire me to find a new training style. I do bodybuilding and outdoor sports (hiking, mountaineering mainly) since I'm 16. Now at 45 I obviously have reached a quite high level and at the same time I asked myself since Covid if that's all. As much as I still love bodybuilding it gets stale and I'm functionally not improving much any more. Since I applied other styles like rope flow, kettlebell, animal flow, sand bag, I find new motivation a new feeling in my body.

Also a game changer: Lighter shoes with less heal drop. I need the cushening on 20+ miles with my body weight. But with less heal drop, I have a lot less problems with a tight posterior chain. I feel more nimble, despite a chronic injury.
I wish good movement andxaging for everyone here.

[defenderofazeroth]

damn yo, the mace section verified some thoughts i had about using my axe. it's the same principle and swinging that thing around, lifting it up from the end of the handle, and using it as exercise has now been confirmed thanks to you!

[ronnieplanter]

You're such a breath of fresh air in the fitness community, i fell in love with your channel ever since i came across your "the lie of traditional strength training" video. Thank you so much for all your work 💪🔥

[tijgertjekonijnwordopgegeten]

As someone who plays tennis, I would say that there is also a lot of high intensity movement, with quick direction changes just like in basketball and soccer, you can really see this if you look at some clips of Nadal or Federer during match play from a low angle when you only see their feet moving. The problem is that this is only really true for the top 5% of players (the same goes for the impact stress of hitting the ball hard), so for most people I would agree with placing it lower than basketball and soccer in that aspect.

With pickleball the ball is much lighter, and you don't hit it nearly as hard and there is also much less movement, this would probably make it less effective than tennis for bone growth but still decent.

Either way, love your videos and keep going!

[JackTheStrippa]

you speak on topics that are so crucial to health, I've really been looking at flexibility, bone density, Ligament strength all before even considering muscle. Great insight here

[veronicaboudreaux]

Dude, you are a great speaker. The LeVar Burton (reading rainbow) of fitness

[MaxEndy]

This video is neat:

quality 100%
Education 100%

[_wolfpackwellness]

Love your content bro! Definitely gonna start bonemaxxing.And it's refreshing to see someone not conforming to degenerate stereotypes.

[Brown-Penguin]

Great video! New subscriber. I am glad I found out about you today. I love your philosophy in overall health. I have watched a ton of fitness Youtubers such as BroScience/ Greg Doucette to Jeff Nippard/ Jeremy/ Sean Fagan to Calimovement/ FitnessFAQ/ SaturnoMovement to Squat University/ Prehab/ ATG/ Bioneer/ What I've Learned. Truly, you embody everything I have been seeking throughout my experiences learning all these things. I will definitely look at some your videos to learn new things. Keep putting up quality videos.

[NeoArmstrongJetArmstrongCannon]

That's why I love training free running and break dance. Free running is full of running, vaulting, flipping, swinging, jumping/landing from great heights, and yes, even falling - everything is high impact compression or decompression, which builds superhuman bones and connective tissue alike. Break dance, on the other hand, is full of crazy twisting and turning, flipping, hand and head standing, and awkward positions. Good luck being weak and frail with all that.

[Cuzzo]

What a great guide! I can't wait to increase my bone density to almost inhuman levels. Thanks for posting the studies I can't wait to dive into them. Good luck with the bone health everyone!