Overview
- Outside details a five-minute circuit of heel drops, squat jumps, and box jump downs, aligning with advice to perform 20 to 50 total jumps three to five times per week.
- Experts note that ground forces around four times body weight help trigger bone remodeling, with jumping moves offering a time-efficient way to reach that stimulus.
- The Las Vegas Review-Journal lists seven weight-bearing options, from brisk walking or running to deadlifts, farmer’s carries, jumping rope, resistance band rows, and jumping jacks.
- Orthopedic guidance emphasizes heavy resistance as most osteogenic, recommending loads around 70% to 85% of one-rep max rather than high-repetition light weights.
- High-impact training carries injury risk, so sources advise gradual progression, balance and posture work for fall prevention, and medical clearance for people with existing bone concerns.