The BEST study participants supplemented their diets with Citracal® calcium citrate.
Combined with Citracal® supplementation, these exercises were clinically proven to significantly improve bone mineral density.
The BEST exercise program for preventing osteoporosis is based on one of the largest studies on exercise and bone density in postmenopausal women. The BEST Strength Training Exercises were found in the study to have the most positive effect on bone density. This research and other studies have shown that two sets of each exercise are sufficient for building bone and that the progression of lifting heavier weights over time is essential.
IMPORTANT INFORMATION: Please read before performing exercises.
Wall Squat Video
Wall Squat
Strengthens and defines lower body, strong gluteals take pressure off the lower back. This exercise can be used as an introduction to squats before performing the Smith squat.
Smith Squat Video
Smith Squat
Develops leg strength. A good power move for sports and hiking.
One-Arm Military Press Video
One-Arm Military Press
Develops strength for lifting items overhead. Adds shoulder shape and size.
Leg Press Video
Leg Press
Develops leg strength for walking, climbing, running, and bounding.
Lat Pull-Down Video
Lat Pull-Down
Strengthens postural muscles in the upper back.
Seated Row Video
Seated Row
Develops strong back muscles to assist in pulling actions, and general torso stability.
Reprinted, by permission, from T. Lohman, S. Going, L. Houtkooper, L. Metcalfe, T. Antoniotti-Guido, and V. Stanford. 2004. The BEST Program for Osteoporosis Prevention. Tucson, AZ: DSWFitness.
