The Bone Health Blueprint

I call the heel drop exercise the "gateway into impact training." But does it actual meet or exceed the threshold for being osteogenic?
Most research will define an impact training exercise that meets or exceeds 3-4 times your bodyweight as osteogenic, meaning it has the capacity to signal the bone for growth. Additionally, impact training and jump training can be less than approachable or do-able for many people. So, can the heel drop fill the void between no impact training and full on jump training? Does the heel drop meet the threshold to be osteogenic?
Listen up as we dive into this article and shed some light on the forces at play (no pun intended) during this approachable and fun exercise. I also provide some insight as to how you can implement the heel drop into your routine on your journey to stronger bones.
Article used for this episode of The Bone Health Blueprint:
Ryan, CM. et. al. The osteogenic quantification and reliability of the heel drop and press up drop. International Journal of Science, Technology and Society. 2021; 9(6): 294-300.
If you're interested in taking a deeper dive into training for bone health, be sure to check out Dr. Nick's website at trubeehealth.com.

This was an interesting study done in premenopausal women, ages 20 - 35 years old, during a 26 week long investigation. Three groups were used, a resistance training group, step-aerobics high impact group, and a control group. 
The resistance training group completed a strength training routine at 65-80% of their 1RM, 3 times per week using the following exercises: leg press, back squat, leg extension, leg flexion, seated calf, standing calf, back extension and abdominal curl. 
The step-aerobic high impact group performed a traditional step aerobics routine to music. After a 6 week familiarization period, subjects incorporated two legged landings (with an aerial phase). The number of landings increased from 50/session in week 7 to an average of 100/session in weeks 12-26.
Tune in to get the full breakdown on the results of these two exercise modalities on bone mineral density and to get Dr. Nick's full take and discussion on how to implement the findings to your current workout program.

Article used for this episide:
Dutto, D.J. et.al., Effect of 6-month high-impact step aerobics and resistance training on BMD and tibial bending strength in sedentary premenopausal women. Osteoporosis International. (2022) 33:695-701.

Want to learn more about how you can work with Dr. Nick? Be sure to check out his website https://trubeehealth.com/ or his Instagram page @dr.nicktrubee

The Bone Health Blueprint is your evidence-based guide to building stronger bones and maintaining independence for life.
In every episode, I break down current research on exercise for osteoporosis prevention and bone growth, explain what the findings really mean, and give you practical, approachable strategies you can use immediately in your own fitness routine.
As a doctor of exercise physiology with nearly two decades of experience in exercise and bone health, I help you cut through the confusion and focus on what truly works.
Thanks for being here—and welcome to The Bone Health Blueprint.

In this episode, I dive into the research behind an intriguing combo: high-intensity progressive resistance training paired with self-talk. The featured study explores how these two strategies affect muscle strength and functional performance in older adults—and the results are worth paying attention to.
I break down what the study found, how self-talk influenced outcomes, and what it all means for designing effective, evidence-based training programs for aging populations.
Whether you’re a coach, clinician, or just curious about strategies for healthy aging, this episode will give you clear takeaways you can apply immediately.
👉 Tune in to learn how combining mindset and movement may be the key to unlocking better strength and performance later in life.
Ferrando, V., et. al. Effects of high intensity progressive resistance training combined with self-talk on muscle strength and functional performance in older adults. Journal of Strength and Conditioning Research. 39(7)/736-744.

In this episode, I dive into a research review that analyzed the effects of full-body resistance training in postmenopausal women. The article pulls together findings from multiple studies to assess how structured strength training impacts metabolic health, bone density, muscular strength, and overall quality of life. Whether you’re a practitioner, a postmenopausal woman, or simply interested in the science behind strength training, this episode breaks down the evidence in a clear and practical way.

🎧 Tune in to learn what the research says—and what it means for your training approach.

Islam, J. et al. Characteristics of resistance training programs targeting improvements in health outcomes in postmenopausal women: A scoping review. Journal of Strength and Conditioning Research. 39(7)/815-822.