Build strength at your pace
Progress means gradually doing a little more with control. Repeating a weight while you learn is useful progress, too.
Open your next session
Use the session card on your dashboard, complete the readiness check, and watch the exercise demonstration. Leave recovery time between strength sessions; your clinician can help set your schedule.
Learn the target, then record what you did
“3 sets × 8–10” means three rounds of eight to ten repetitions. RPE is your effort on a scale from 1 to 10, with 10 being your maximum effort. Enter your actual weight, repetitions and effort for each weighted working set. A missing entry is never treated as a successful set.
Earn a small increase
The app checks whether you completed the full set target at one consistent weight, reaching the top of the repetition range within the target effort. Conservative progression requires two successful sessions at that weight. An increase is a suggestion: keep your current weight if control is uncertain or the equipment jump is too large. Technique and symptom checks still matter; exercise logs cannot assess them.
Repeat or ease back when needed
Lighter days do not earn an immediate increase. Difficult sessions or a break in training can prompt a lower load. Stop for new pain or warning symptoms and seek individual guidance. Week numbers organize the plan; they are not permission to increase intensity before you are ready.
Review your progress
Open Progress to see your session history and share your records at a care visit. Strength estimates are not bone-density measurements. After the 12-week block, review your next plan rather than automatically advancing to heavier training.
Before your first heavier session
Use this checklist with your clinician. Familiarization means learning the movement and equipment before increasing the challenge; it is not a race to a particular week.
- Agree on your starting movements, working load, and any changes needed for fractures, balance or other health conditions.
- Practice setting up, lifting and putting down the equipment with controlled technique. A video or camera score cannot confirm readiness.
- Know when to stop, how much recovery to allow, and which smaller weight increments are available.
- For Peak, arrange direct supervision for heavy lifting and impact work. A completed questionnaire or a good workout log does not replace that supervision.
If a later session changes sets or effort before you feel ready, keep to the dose already agreed with your clinician and discuss the next step. Record only what you actually do. The app's week-based targets do not measure technique or confirm clinical readiness.
Prepare questions for your clinicianHow the research informs your plan
Osteoporosis Canada's current Too Fit to Fracture guidance recommends challenging balance and muscle strengthening at least twice weekly, with difficulty increasing over time. Your clinician can help you choose suitable balance practice between strength sessions. A brief finisher does not establish that your overall balance program is sufficient.
Bone Fit is professional training in adapting exercise for osteoporosis, not one standardized home workout. Bone Builder is not a Bone Fit certification or a replacement for individualized instruction.
LIFTMOR studied 101 postmenopausal women with low bone mass. Its heavy-training group trained twice weekly for eight months under supervision, using five sets of five repetitions above 85% of a one-repetition maximum. Peak is a different, 12-week adaptation with different exercise splits and 80–85% templates; it has not been shown to produce the trial's results. Your supervising clinician chooses percentage-based loads, including your first session; do not test a one-repetition maximum alone.
The trial's sessions lasted about 30 minutes. Peak estimates 45 minutes and alternates squat- and deadlift-focused sessions with additional exercises. Both require supervision for the heavy work; an app demonstration is not the supervision used in the study.