JJ Virgin explains why walking doesn't build bone density and shares a strength routine instead: overhead presses for your spine, hip hinges for your lower body, and pull-ups or hangs for grip strength. You need just dumbbells and a TRX.
The other one that's super important, especially for women, you know, when they talk about bone density, they're like, walk. I go, that's not going to cut it. You need to axial load your spine. Like if you look at where we have issues, spine and hips, if you're doing an overhead press and what's an overhead press, it's putting your luggage in the top part, right? In the upper compartment in the airplane. So overhead dumbbell presses are fantastic. So those things, when you look at it, we've got your hips hinging, right? We've got upper body pushing. That's gonna be your chest and your triceps. We've got upper body pulling. I actually do pull-ups and I think women should do pull-ups or hangs. I know they're like, oh my gosh. But if you just can hang, that's amazing for improving your grip strength. And grip strength is absolutely correlated with all-cause mortality. So those simple things can make all the difference, and they don't need much. You can have some dumbbells at home and a TRX machine, so it's easy enough to do to start at home if that's where you're comfortable.
