Building Strength from Home: How I Improved My Bone Health and Energy

After my heart scan unexpectedly revealed early bone loss, I knew I needed to rethink how I was supporting my bones and muscles. One of the biggest changes I made was in how and where I exercised.

Like many women, I didn’t want to join a gym. I wanted something that fit my lifestyle, schedule, and comfort level, something I could do at home.

That scan was a wake-up call and the reason I started searching for a safe, effective way to rebuild my strength from home. If you missed the story about my scan, you can read it here: “What a Heart Scan Revealed About My Bones (Yes, Really!).”

Affiliate Disclosure: This post contains affiliate links. I may earn a small commission if you make a purchase through them, at no extra cost to you.

Finding the Right Trainer (and Why I Stuck With Her)

After doing some research, I discovered YouTube trainers dedicated to osteoporosis-friendly workouts. I tried several, but one quickly stood out: PJ from Over Fifty Fitness, who also runs a popular YouTube channel, Fitness with PJ.

Note: I’m not earning any commissions from Over Fifty Fitness. I’m simply sharing what has worked incredibly well for me.

PJ offers a whole section of videos called “Workout Safely with Osteoporosis and Osteoarthritis.” She also has multiple 30-day challenges that make it easy to stay consistent. Each day, I just finished one video and moved on to the next with no guesswork and no overwhelm.

This guided structure was exactly what I needed. My previous routine had too much repetition and not enough variation to improve bone health. With PJ’s approach, I was strengthening my muscles and bones safely and progressively.

Why Her Workouts Work for Me

PJ is middle-aged herself and truly understands the needs of our bodies at this stage. She explains why each exercise matters and provides modifications for those with osteoporosis or osteopenia.

Her videos include:
• Weight-bearing aerobic exercises
• Strength training
• Balance and flexibility routines

Most sessions are under 30 minutes, which made it realistic to fit into my workdays. I originally worked out after work, but I later switched to mornings because they gave me such a great energy boost to start my day.

After a full year of consistently doing her workouts and adjusting my supplements and nutrition (which I share more about in my post Rebuilding My Bones Naturally: My Daily Supplement Routine), I saw measurable improvement in my DEXA score.

Taking It to the Next Level: Joining Over 50 Fitness

After a year on YouTube, I decided to join PJ’s website Over Fifty Fitness.
If you’re thinking about joining, look for annual membership deals. That is what I did!

One of the main reasons I joined was for her two 30-Day Osteoporosis Programs, which go even deeper into safe, guided bone-strengthening routines.

Here is a recent YouTube video where PJ talks more about the program:

My Home Gym Essentials

When I first committed to improving my home workouts, I was already exercising regularly but realized I wasn’t using the right equipment to support my goals. I didn’t need a room full of gear, just a few quality basics that would help me build strength safely and consistently.

If you decide to start following PJ’s YouTube workouts or join her Over Fifty Fitness site, below are the five essentials I recommend beginning with. They’ll help you perform the exercises correctly, stay comfortable, and get the most benefit from each session.

1 ~ Exercise Mat

If you are just starting your home workouts, a supportive mat is one of the best first investments you can make. A good mat cushions your knees and wrists during lunges, planks, and floor work, and trust me, thin mats can make kneeling uncomfortable fast.

Look for one that is thick, sturdy, and easy to fold for storage. I use the CAP Barbell All Purpose Folding Mat, and it has held up beautifully. Two other great options are the RitFit Upgraded Folding Exercise Mat, and the Best Choice Products 10ft × 4ft × 2in Folding Gym Mat.

2 ~ Workout Gloves

If you’ve ever had sore or callused palms after lifting weights, workout gloves will be a game changer. They protect your hands, improve grip, and help you feel more confident during strength training.

I recommend choosing a pair with padded palms and breathable material. The ATERCEL Full-Palm Protection Gloves, ihuan Ventilated Workout Gloves, and VINSGUIR Training Gloves all provide great protection and perfect for anyone adding weights or resistance bands to their workouts.

3 ~ Dumbbells

To start strength training from home, you only need a few pairs of neoprene-coated dumbbells. I suggest beginning with 5, 8, 10, and 12 pound weights. This gives you enough variety to challenge different muscle groups safely.

Neoprene weights are smoother, softer to grip, and safer when lifting overhead compared to rubber-coated ones. The Amazon Basics Neoprene Dumbbell Hand Weights are an excellent option, and the Fitvids Dumbbell Set with Rack is perfect if you want to start with a compact, three-weight set.

4 ~ Resistance Bands

If you’re working on improving bone density, resistance bands are a must-have. They’re lightweight, easy to travel with, and strengthen the muscles that directly support bone health.

I recommend having two types of bands: long bands for upper-body and core work, and shorter loop bands for legs and glutes. The 5 Pcs Professional Resistance Bands and the Gymbee Premium Cloth Booty Bands are both durable, high-quality choices.

5 ~ Adjustable Bench

An adjustable bench opens up so many exercise options, from upper-body strength to hip thrusts and core work. If you are building your space, this is one item I highly recommend adding.

Look for a bench that’s foldable and lightweight, especially if your workout area is small. The FLYBIRD Adjustable Bench and the NICEPEOPLE Compact Weight Bench both adjust easily and store neatly against a wall when you’re done.

*BONUS ITEM ~ My Favorite Heart Rate Monitor

I’ve used the Polar H10 Heart Rate Monitor for over three years, and it’s still going strong. I love seeing how hard my heart is working and tracking progress over time. It helps me notice when I’m working too hard or not hard enough, so I can find that just-right effort where I feel strong but still have energy to finish my workout.

Home Gym Essentials Recap

Here’s a quick recap of the five essentials that helped me create my home workout space and stay consistent from the start:

1 ~ Exercise Mat
2 ~ Workout Gloves
3 ~ Dumbbells
4 ~ Resistance Bands
5 ~ Adjustable Bench

*Bonus Item: Heart Rate Monitor

These simple tools are all you need to begin building bone strength safely from home, and they are still the foundation of my workouts today.

🌿What helps you stay consistent with your workouts at home?
Come share your tips with us on Facebook. Your ideas might inspire someone else.

You Might Also Like

👉Rebuilding My Bones Naturally: My Daily Supplement Routine

👉 Top Picks: 5 Essentials to Build a Simple, Effective Home Gym

👉 What a Heart Scan Revealed About My Bones (Yes, Really!) ~ the story that started my journey toward stronger bones and better health.