Five short lessons · free · at your pace
Start here. Choose your next step for stronger bones.
A low bone-density result can leave you wondering what to do. Learn what the evidence means, how food supports your training and which kind of help fits you. Follow a clear path through the study explanations, practical food choices and planning tools, and return whenever you need them.
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Lesson 1 of 5
Understand your scan and your first decisions
A low bone-density result gives you a starting point for care. Your scan matters alongside your age, fracture history and other health factors. You can begin by understanding the report and choosing one useful question.
Exercise, nutrition and any recommended treatment can work together. You do not need to solve every part of your plan today.
One useful step
Keep a copy of your report and write down one question you want answered at your next care visit.
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Lesson 2 of 5
See why strength and balance matter
LIFTMOR provides an encouraging example: in 101 postmenopausal women with low bone mass, eight months of twice-weekly supervised resistance and impact training produced an average 2.9% spine bone-density gain, compared with a 1.2% loss in the low-intensity group. Strength and physical function improved too.
Strength training and balance practice belong together. Osteoporosis Canada recommends both two or more times weekly, with difficulty increasing over time. The activities, loads and support need to fit you.
LIFTMOR tested closely supervised training in screened participants, not this app. Bone Builder helps organize a routine and records; Peak requires individual clinical assessment and direct supervision for heavy lifting and impact.
One useful step
Choose one everyday ability you want to support, such as carrying groceries or getting up from a chair. Use it to give your exercise plan a purpose.
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Lesson 3 of 5
Nourish your bones and muscles
Calcium provides bone minerals, vitamin D helps your body absorb calcium, and protein supports bone tissue and muscle. Enough overall food gives you energy for activity. Regular meals can bring these needs together.
Milk, yogurt, calcium-fortified plant drinks and calcium-set tofu are useful calcium options. Beans, lentils, tofu, eggs, fish, poultry and dairy can add protein. Check labels for calcium and vitamin D because products differ.
One useful step
Plan one meal with a protein source and a calcium-rich food: yogurt with oats and fruit, or calcium-set tofu with vegetables and grains. Then use the calculator to estimate a usual day's calcium intake before discussing any shortfall.
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- Read the food, protein, calcium and vitamin D guide
- Use the free calcium calculator
- Print the blank meal-planning worksheet
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Lesson 4 of 5
Choose the support that fits you
A home app, an individual physical therapy visit and a supervised exercise program offer different kinds of support. Compare what you will receive: who assesses you, who observes your technique, what equipment you need and how questions are handled.
Bone Fit is professional education, not one universal workout. If you have a recent fracture, current pain or uncertainty about starting loads, arrange individual assessment. Heavy lifting and impact in Peak need direct supervision, arranged separately from app membership.
One useful step
Write down the support you want most: a routine you can follow at home, an individual assessment, or directly supervised training. Compare services against that need.
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- Compare Bone Builder and other programs
- Understand Bone Fit and provider questions
- Prepare for a first physical therapy visit
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Lesson 5 of 5
Make a routine you can follow and track
A useful plan tells you what to do, when to make time and what to record. Start with a manageable schedule for the strength and balance work agreed for you, leaving room for recovery.
Save the weights, repetitions and effort you actually complete. Your history helps you see consistency and review future sessions. Scan results measure a different part of your progress.
Bone Builder brings demonstrations, guided sessions and saved training records together. Questions can go to the team in Care; return there for replies. Optional weekly member check-ins summarize saved sessions and can be paused from Account.
One useful step
Open the free program preview and try its fictional session controls. Then choose your next step: keep learning, find your starting track or select a membership.
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Choose a next step you can follow.
You have ways to support your bones: strength and balance practice, nourishing meals and appropriate care. If a guided routine would help, see the app or choose your membership. You can keep using these lessons and free tools whenever you need them.
Monthly and annual plans have a 14-day trial with a card, then renew automatically unless you cancel. Lifetime is a one-time purchase with no trial. Individual physical therapy and supervised lifting are arranged separately from app membership.
Prepared by the Bone Builder editorial team · Published October 8, 2026. General education; clinical review pending. Reading these lessons does not prescribe your exercises or clear you for training.