A useful weekly plan tells you what to do, where to do it and what to record. Osteoporosis Canada’s current public guidance recommends exercises that challenge balance and exercises that improve muscle strength two or more times a week. Aerobic activity has a role too. Your individual plan may need changes for fractures, symptoms or other conditions. Use the worksheet below to organize advice you have received, rather than as a ready-made workout. See Osteoporosis Canada's exercise guidance.
Why isn't twice-weekly LIFTMOR the entire weekly plan?
The original LIFTMOR trial tested eight months of supervised resistance and impact sessions, twice weekly for about 30 minutes. That study schedule does not define every activity a person needs. It also does not establish that a home routine produces the same results. LIFTMOR's protocol and limits and Bone Fit's role answer different parts of the planning question.
Copy this weekly planning worksheet
Fill in the second column from your agreed plan. Leave an item blank when you have not discussed it. A blank is a useful question for your next appointment, not an instruction to invent a dose.
| Plan item | Write your agreed details | Record afterward |
|---|---|---|
| Strength sessions | Days, location, exercise variations, loads, sets and repetitions | What you actually completed and any changes |
| Balance practice | Activity, support, location and frequency | Whether the setup worked and any near-falls |
| Posture and daily movement | The specific skill your professional wants you to practise | Tasks you still find difficult |
| Walking or other aerobic activity | Activity, duration and any restrictions | How it fit into your week |
| Impact, if prescribed | Exact activity and who supervises it; otherwise leave blank | Questions for the supervising professional |
| Follow-up | Appointment date and contact for questions | Unanswered questions to bring |
What does progressive loading mean in a weekly plan?
Progression means changing a training demand over time. It should be a decision you can explain and record, not an automatic weekly increase. Ask your professional to define what they need to see before changing the load, how they will observe technique and how to restart after a break. Our starting-weight guide provides a session-record example.
Keep a separate list of questions about changes
- Was the exercise setup the same as last time, including chair height or band position?
- Did I complete what was agreed, or did I change the load, repetitions or support?
- Did a symptom or near-fall occur that I need to discuss before the next session?
- Have I received clear advice about what to do after an interruption?
How can I tell whether it is working?
Separate attendance, exercise performance, everyday function and scan results. A heavier lift is a strength-training record; it does not measure bone density. Keep your clinician's DXA follow-up plan alongside the log. Our repeat DXA guide explains why a small scan difference may not represent a real change.
Make the plan easy to find
Put the agreed schedule next to your training record, with a contact name and the next review date. You can use paper or the free Bone Builder training log. Preview the app if you want to see its demonstrations and routine layout before deciding whether membership is useful to you.