Lift your way to
stronger bones.
A self-guided strength program built on LIFTMOR and Bone Fit. Start at your level, follow guided sessions, and earn your way from gentle foundations to the heavy lifting that improved spine bone density in the LIFTMOR trial.
Free plan and first session. Then 7 days free with a card; $14.99/month or $95/year after, renewing until you cancel.
Created by Dr. Emily Warren, DPT, and Mindful Movement Physical Therapies.
Your free plan, before you join.
Your starting point
A suggested route, with the reasons it fits your answers.
Your first week
Actual movements and starting targets for your setup, or preparation steps when review comes first.
Your next step
Keep your plan free. When ready, choose a 7-day membership trial to follow guided sessions and save your workouts.
Your starting plan, free
A printable starting plan based on your answers, with no account or card.
A named clinical team
Created by Dr. Emily Warren, DPT and Mindful Movement Physical Therapies.
Try the guidance for 7 days
Choose a membership trial after assessment. Card required; your selected plan renews unless canceled.
Know today’s session.
Understand your next step.
Your starting plan stays free. A 7-day trial adds guided sessions, saved workout responses and weekly review. Card required; your selected membership renews at $14.99/month or $95/year unless you cancel before the confirmed trial end. Annual is our best value for ongoing practice, billed $95 yearly. Choose a plan and see the terms →
Follow, reflect and progress
Membership brings your guided sessions and actual workout records together. Review whether to repeat, adapt or increase a load when your session and recovery checks support it.
Preview guided sessions →Make food advice practical
Explore calcium and protein in food portions, compare them with general references, and save one food habit to your daily actions.
Try the food tools →Bring better records to care
Keep scan details, training responses and visit questions together. Read or download your saved summary for a conversation with your own clinician.
Open the free starter kit →Demonstrated by real people.
Browse the exercise library before committing. Demonstrations and example doses are education, not a personal prescription.
Browse the free exercise library →
Research informs the approach
There is reason to take the next step.
In LIFTMOR, selected postmenopausal women with low bone mass completed closely supervised resistance and impact training twice a week for eight months. The study reported improvements in spine bone density and physical function.
Bone Fit provides professional education for adapting exercise for osteoporosis. Bone Builder draws on these ideas to help you learn, build a routine and track your work. The app has not demonstrated the trial’s outcomes or reproduced its supervised setting.
What this means for your starting point
- Learn movement technique and discuss appropriate training with your clinician.
- Report fractures, falls, current recovery, restrictions and symptoms before guided exercise.
- Heavy LIFTMOR-style lifting unlocks in the app only after steady, pain-free Build sessions, and stays closed with a spinal fracture, a very low T-score or current pain.
- Exercise supports bone care alongside nutrition and any prescribed treatment.
Published research · not Bone Builder customer results
Bone density can improve with training.
LIFTMOR provides an encouraging example: appropriately progressed, supervised resistance and impact training improved spine bone density, strength and physical function.
101 screened postmenopausal women older than 58 with low bone mass were randomized. The training group attended two supervised 30-minute sessions a week for eight months, beginning with a month of low-load technique practice.
| Measured site | Supervised training | Low-intensity home exercise |
|---|---|---|
| Lumbar spine | +2.9% | −1.2% |
| Femoral neck | +0.3% | −1.9% |
The spine result shows that improvement is possible. The smaller femoral-neck gain, alongside a decline in controls, also shows why preserving bone matters. These are group averages; they are not the gain every participant achieved.
A worthwhile goal: build strength while supporting your bones. Weight-bearing and resistance exercise can help build or maintain bone density. Look for progress in your practice, strength and everyday function while you work toward longer-term bone health. BHOF exercise guidance ↗
What this means for your own results
Results varied between people. Average attendance in the supervised group was 92%; one minor lower-back spasm was reported. The study did not establish unsupervised safety, app effectiveness or a reduction in fractures. Bone Builder helps you learn, record and review your routine; it cannot promise these results.
Your clinician can interpret a repeat DXA using comparable scans and the facility’s least significant change—the amount needed to distinguish a real change from measurement variation. Scan timing is individual; a small numerical rise alone may not be meaningful. ISCD scan-comparison guidance ↗
Bone Fit is professional education for adapting exercise across clinic, community and home settings. It informs movement learning and suitable adaptations; it is not one fixed workout with a single expected percentage gain. About Bone Fit ↗
A useful plan today.
Guidance to keep going.
Understand where to begin.
- Your suggested route and the reasons behind it.
- A printable starting plan with a first-week focus, movement learning details or preparation steps when review comes first.
- Exercise demonstrations, nutrition tools and care-visit preparation.
View your plan before deciding about an account or membership.
Get my free personalized planExplore the free starter kit →Build your ongoing routine.
- Follow guided sessions with readiness checks and exercise demonstrations.
- Record your actual sets and responses, then review your next-step load suggestions.
- Use optional on-device camera feedback for supported movements.
Self-guided app access. Individual PT, live supervision and guaranteed clinical replies are not included. Paying does not remove movement precautions.
See membership optionsBefore you start
What do I get in my free personalized plan?
Answer a few questions to see your suggested starting route, why it fits your answers, a first-week focus and exercise learning details. If your history calls for individual review before exercise, your plan gives you preparation steps and questions for your clinician. View and print your plan without an account or card. Membership adds the ongoing guided session player, workout logging, saved responses and progression suggestions.
Does membership include a physical therapist?
Membership is a self-guided app, not an individual physical therapy service. It does not include a clinical assessment, live exercise supervision or a guaranteed reply. In-person care at the clinic is arranged separately. Your own clinician can help you decide what is appropriate.
Can I start if I have a fracture, pain or movement restrictions?
Report your history in the assessment. Current recovery, restrictions and some symptoms pause generic guided sessions and call for individual review. You can still use learning, nutrition and care-preparation tools. Paying does not remove those precautions or provide clearance.
Is this the LIFTMOR trial program?
No. Published LIFTMOR research informs the approach, but the trial involved selected women training under close supervision for eight months. Bone Builder adapts its structure for self-guided training: technique first, then Build, and heavy 5×5 lifting and landings only after your own records show steady, pain-free Build sessions and you have a rack with safety bars. No one watches your sessions, and the app has not demonstrated the trial's outcomes.
What can the camera tell me?
For supported movements, it estimates visible movement and repetitions and offers general cues. It cannot verify spinal alignment, assess bone strength or fracture risk, diagnose an injury, or clear you to add weight. Camera video is processed on your device.
How does the 7-day trial work?
Complete your assessment, save it with an account, and choose monthly or annual membership. Eligible accounts get seven days free after confirming card details in secure Stripe checkout. Your selected plan then renews at $14.99/month or $95/year unless you cancel before the confirmed trial end through Account → Manage billing. You can view and print your starting plan without a card. Movement precautions still apply; paying does not provide clinical clearance.
What happens if I already have access?
Existing subscriptions keep their confirmed dates and terms. Previously granted no-card weeks end without a charge or renewal; they never become a card subscription automatically. Returning subscribers who already used a subscription trial see the displayed price due at checkout. Lifetime is a separate one-time purchase without a trial. Your starting plan and saved records stay available if guided access ends.
Leave with a plan for your next step.
Tell us about your starting point. See your suggested route, understand why it fits your answers, and view or print your starting plan. If individual review comes first, you’ll get preparation steps to take forward.
No account or card required to view your free plan.