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<\/p>\nCraig Cooper is the author of the bestselling men\u2019s health book Your New Prime, which Tony Robbins described as \u201cthe blueprint for men over 40.\u201d<\/p>\n
He is a World Championship Spartan competitor, ultra-endurance athlete, lifelong multi-sport competitor, and dedicated strength trainer. He is also a frequent guest on health and longevity podcasts, where he advocates for greater awareness of men\u2019s bone health and the critical role strength training plays in preventing osteoporosis as we age.<\/p>\n
After being diagnosed with osteopenia at age 40, Craig became determined to understand the science of bone health and rebuild his body from the ground up. What began as a personal mission evolved into a lifelong passion for helping others understand that bone loss is not just a women\u2019s health issue \u2013 it\u2019s a men\u2019s health issue too.<\/p>\n
Now, at age 63, he has successfully rebuilt his bone density, no longer shows signs of osteopenia, and continues to compete at a high level across endurance sports including trail running, mountain biking, open-water endurance swimming, and strength training.<\/p>\n
When asked what has made the biggest difference, Craig points to one thing above all else: consistent strength training.<\/p>\n
While nutrition, recovery, and lifestyle all play important roles, Craig believes that regularly placing the body under load is one of the most powerful signals for maintaining strong bones, preserving muscle mass, and staying physically capable as we age.<\/p>\n
One of the biggest misconceptions he sees is that people assume activities such as walking, yoga, Pilates, and even running are enough to build and maintain bone density. While all of those activities have tremendous health benefits, they do not provide the same whole-body skeletal stimulus that comes from carrying or supporting significant weight yourself.<\/p>\n
According to Craig, strong bones require gravitational loading through the body\u2019s primary structure \u2013 the feet, legs, hips, pelvis, and spine. That\u2019s where bone loss typically occurs as we age, and that\u2019s where the body needs to be challenged.<\/p>\n
It\u2019s also why he believes many traditional gym routines miss the mark. Exercises that focus primarily on \u201cego muscles\u201d \u2013 such as bicep curls, crunches, or isolated machine movements \u2013 may build muscle, but they don\u2019t place meaningful load through the skeletal system in the same way that carrying, lifting, and moving under load does.<\/p>\n
The following exercises form the foundation of the program Craig has relied on for more than 20 years to build stronger bones, maintain strength, and continue competing well into his 60s.<\/p>\n
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Where possible, Craig recommends performing these exercises barefoot or in a low-drop, minimally cushioned shoe. The reason is simple: he wants the feet, ankles, and lower legs to actively participate in supporting and stabilizing the load.<\/p>\n
While highly cushioned shoes certainly have their place, particularly for some forms of running and injury management, they can reduce the amount of work performed by the muscles and connective tissues of the feet and lower legs. By training barefoot or in a lower-profile shoe, the body is required to absorb and manage forces more naturally, while also improving balance, stability, proprioception, and foot strength.<\/p>\n
From a bone health perspective, Craig believes in placing load through the body\u2019s entire structure \u2013 from the feet and ankles all the way through the hips and spine. Strong bones are built through progressive loading, and that process begins where the body meets the ground.<\/p>\n
As with any training adaptation, transitions should be gradual. If you are accustomed to highly cushioned footwear, spend time progressively building foot and lower-leg strength before moving to minimalist footwear for longer sessions.<\/p>\n
#1: Farmer\u2019s Carry<\/p>\n
How to Perform It<\/p>\n
Hold a heavy dumbbell or kettlebell in each hand. Stand tall with your shoulders back, chest up, and core braced \u2013 like you are standing in a military parade. Walk slowly under control while maintaining good posture and avoiding leaning forward or side to side. You should be aiming to carry a total of 35% of your body weight in each hand.\u00a0<\/p>\n
Recommended Sets & Reps<\/p>\n
3\u20135 sets<\/p>\n
30\u201360 seconds per carry, or 30\u2013100 yards<\/p>\n
Rest 60\u201390 seconds between sets<\/p>\n
Key Bone Health & Fitness Benefits<\/p>\n
The farmer\u2019s carry is my #1 go-to exercise for maintaining strong bones as I age.<\/p>\n
What I like most about it is its simplicity. Just pick up something heavy and walk.<\/p>\n
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Every step places load through the feet, legs, hips, pelvis, and spine \u2013 exactly the areas where we tend to lose bone density as we age. Bones respond to load, and the farmer\u2019s carry provides a strong, consistent signal for the body to maintain and strengthen the skeletal system.<\/p>\n
For me, it\u2019s one of the most practical exercises for supporting long-term bone health because it combines resistance training with movement. You\u2019re not just loading the bones \u2013 you\u2019re teaching the entire body to stay strong and stable under load.<\/p>\n
As an added benefit, it builds grip strength, core stability, balance, and posture \u2013 all qualities that become increasingly important for staying active, capable, and resilient as we get older.<\/p>\n
#2: Suitcase Carry<\/p>\n
How to Perform It<\/p>\n
Similar to a farmer\u2019s carry, hold a heavy dumbbell or kettlebell in one hand only, aiming for a weight equivalent to approximately 35% of your body weight. Stand tall and resist the urge to lean toward or away from the load. Keep your shoulders level, brace your core, and walk slowly and deliberately while maintaining an upright posture. For extra credit, pause mid air on each step. Switch hands and repeat on the other side.<\/p>\n
Recommended Sets & Reps<\/p>\n
3\u20135 sets per side<\/p>\n
20\u201350 yards, or 30\u201360 seconds per side<\/p>\n
Rest 60\u201390 seconds between sets<\/p>\n
Key Bone Health & Fitness Benefits<\/p>\n
The suitcase carry is another exercise that has become a regular part of my training routine, particularly for maintaining strength, stability, and bone health as I get older.<\/p>\n
Unlike the farmer\u2019s carry, where the load is evenly distributed, the suitcase carry challenges the body asymmetrically by placing all the weight on one side. That forces the muscles of the core, hips, and spine to work harder to keep you upright and stable.<\/p>\n
From a bone health perspective, this creates significant loading through the spine, pelvis, hips, and lower body \u2013 areas that are especially important to maintain as we age. It also strengthens the muscles that support and protect the spine, helping to create a stronger and more resilient body overall.<\/p>\n
One of the things I appreciate most about the suitcase carry is that it combines strength, balance, and coordination in a single exercise. Every step requires your body to resist twisting and leaning, which develops core stability and improves balance \u2013 both critical for reducing the risk of falls and maintaining independence later in life.<\/p>\n
Like the farmer\u2019s carry, it also builds grip strength and functional, real-world strength that carries over into everyday activities. It\u2019s a simple exercise, but one that delivers benefits far beyond what most people would expect.<\/p>\n
#3: Rucking<\/p>\n
How to Perform It<\/p>\n
Rucking is simply walking with a weighted backpack. While it may sound basic, it has become one of the most effective and accessible ways to build strength, improve fitness, and support bone health.<\/p>\n
Wear a weighted backpack and walk at a brisk pace while maintaining an upright posture. Keep your shoulders relaxed, engage your core, and avoid leaning excessively forward.<\/p>\n
If you\u2019re new to rucking, start conservatively. Begin with a weight that feels comfortable \u2013 typically 10 pounds \u2013 and keep your walks relatively short. The goal is to allow your muscles, joints, and connective tissues time to adapt to the additional load.<\/p>\n
As your strength and fitness improve, gradually increase both the distance you walk and the weight you carry. Like any exercise program, consistency and progressive overload are far more important than trying to do too much too soon.<\/p>\n
Recommended Sets & Reps<\/p>\n
30\u201360 minutes per session<\/p>\n
2\u20134 sessions per week<\/p>\n
Start with 5-10lbs and gradually increase as tolerated. You want to get to a weight that\u2019s at least 10-15% of body weight.<\/p>\n
Key Bone Health & Fitness Benefits<\/p>\n
Rucking has become one of my favorite ways to combine bone health, cardiovascular fitness, and longevity into a single activity.<\/p>\n
One of the biggest benefits is that it increases the load passing through the feet, legs, hips, and spine with every step. Just as bones respond to resistance training, they also respond to the repeated loading that occurs when you walk carrying additional weight. For that reason, I see rucking as one of the most practical ways to support bone density outside the gym.<\/p>\n
What I particularly like about rucking is that it provides many of the bone-loading benefits of impact exercise while remaining relatively low-impact and joint-friendly. Not everyone can run comfortably as they get older, but most people can put on a weighted backpack and go for a walk.<\/p>\n
Beyond bone health, rucking is an excellent cardiovascular workout. It builds endurance, strengthens the legs, glutes, core, and upper back, and burns a surprising number of calories without the wear and tear that can come with higher-impact activities.<\/p>\n
Another reason I recommend it is its simplicity. Whether you\u2019re just getting started with a few pounds in a backpack or carrying significantly heavier loads, rucking can be adapted to almost any age or fitness level. It\u2019s one of the rare exercises that can help you build stronger bones, improve your fitness, and spend more time outdoors \u2013 all at the same time.<\/p>\n
#4: Loaded Box Step-Ups<\/p>\n
How to Perform It<\/p>\n
Loaded box step-ups are one of the most practical strength exercises you can do for both bone health and longevity. Simply step onto a sturdy box or bench while holding dumbbells, kettlebells, or wearing a weighted vest, then step back down under control and repeat.<\/p>\n
Choose a box height that allows your thigh to be approximately parallel to the floor when your foot is on the box. Drive through the heel of the working leg and avoid pushing off excessively with the trailing leg.<\/p>\n
If you\u2019re new to the exercise, start with body weight only and focus on balance, control, and proper movement mechanics before adding load.<\/p>\n
As your strength improves, gradually increase the weight while maintaining good form and control throughout the movement.<\/p>\n
Recommended Sets & Reps<\/p>\n
3\u20135 sets<\/p>\n
8\u201315 repetitions per leg<\/p>\n
Perform 2\u20133 times per week<\/p>\n
Begin with body weight and gradually increase the load as strength and balance improve.<\/p>\n
Key Bone Health & Fitness Benefits<\/p>\n
Loaded step-ups have been a staple in my training for years because they combine strength, balance, coordination, and bone-loading in a single movement.<\/p>\n
Every repetition requires you to lift your entire body weight \u2013 plus any additional load you\u2019re carrying \u2013 through one leg. That creates significant force through the foot, ankle, tibia, femur, hip, and pelvis, making it an excellent exercise for maintaining bone density in the lower body.<\/p>\n
What I particularly like about step-ups is that they closely resemble movements we perform in everyday life. Whether it\u2019s climbing stairs, stepping onto a curb, hiking a trail, or simply getting up from a low chair, strong legs and hips are essential for maintaining independence as we age.<\/p>\n
Because the exercise is performed one leg at a time, it also helps identify and correct strength imbalances while improving balance and stability. These qualities become increasingly important later in life, when falls and loss of mobility can have significant consequences.<\/p>\n
Beyond bone health, loaded step-ups strengthen the glutes, quadriceps, hamstrings, calves, and core while providing a surprisingly effective cardiovascular challenge.<\/p>\n
I often say that I don\u2019t think of step-ups as a leg exercise. I think of them as practicing how I want to move when I\u2019m 80. Strong bones, strong legs, and the ability to confidently support\u00a0 and balance your own body weight are qualities worth training for at any age.<\/p>\n
#5: Sled Pushes and Pulls<\/p>\n
How to Perform It<\/p>\n
Sled pushes and pulls are one of the most underrated exercises for building strength, fitness, and resilience. Simply load a sled with weight and either push it across a flat surface using the handles or pull it using straps, ropes, or a harness. While they deliver tremendous benefits, sleds aren\u2019t always the most accessible piece of equipment, as many commercial gyms don\u2019t have them available. For that reason, they come in at #5 on my list.<\/p>\n
For sled pushes, lean slightly forward from the ankles, maintain a strong core, and drive powerfully through the legs. For sled pulls, keep your posture tall and focus on taking strong, deliberate steps while maintaining tension on the sled.<\/p>\n
One of the reasons I like sled work is that it can be scaled to almost any fitness level. You can use lighter loads and move quickly for conditioning, or heavier loads and slower speeds to build strength.<\/p>\n
Recommended Sets & Reps<\/p>\n
4\u201310 pushes or pulls<\/p>\n
20\u201350 yards per effort<\/p>\n
Rest 60\u2013120 seconds between sets<\/p>\n
Perform 1\u20133 times per week<\/p>\n
Start with a moderate load and gradually increase resistance as strength and fitness improve.<\/p>\n
Key Bone Health & Fitness Benefits<\/p>\n
Sled pushes and pulls have become one of my favorite ways to build whole-body strength without placing excessive stress on the joints.<\/p>\n
Unlike many traditional gym exercises, sled work requires you to support and move your body under load while generating force through the feet, legs, hips, and core. Every stride places meaningful stress through the lower body and skeletal system, helping to maintain the loading stimulus that bones need to remain strong.<\/p>\n
What I particularly like about sled work is that it delivers many of the benefits of heavy strength training while remaining surprisingly joint-friendly. There is very little impact, yet the muscular and skeletal demands can be substantial.<\/p>\n
Beyond bone health, sled pushes and pulls are exceptional for building leg strength, work capacity, cardiovascular fitness, and muscular endurance. They strengthen the glutes, quadriceps, hamstrings, calves, core, and upper body while challenging the heart and lungs at the same time.<\/p>\n
Another benefit is that sled work closely resembles real-world movement. You\u2019re not sitting in a machine or isolating a single muscle group. You\u2019re moving your entire body through space while producing force and maintaining stability.<\/p>\n
For me, sled pushes and pulls represent exactly the kind of training that becomes more important with age: functional, scalable, low-impact, and highly effective. They help build the strength, fitness, and durability needed to stay active for decades while continuing to place meaningful load through the body\u2019s primary skeletal structures.<\/p>\n
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