My Bone Density Project: Jumping Protocol for Stronger Bones Before 40

In early 2025, I was accepted into a long-term research study called the 10K Project — a groundbreaking program that follows 10,000 participants over 25 years, tracking health trends and the early detection of diseases. Every two years, I go in for various tests: labs, ultrasounds, body composition scans, and, importantly for this story, bone density scans.

I just finished my first round this past February.
And even though my results weren’t alarming, my bone density came back a little… borderline for my age.
Not bad, but not as strong as I would like, especially given what’s ahead for me:

I carry the BRCA1 mutation, and in a few years, I’ll undergo preventative surgery to remove my ovaries, putting me into surgical menopause at a much younger age than typical.
I’m also approaching 40 — a time when bone loss naturally accelerates if you’re not actively working to protect it.

When I saw my results, I knew I had a window of opportunity.
Two years until my next scan.
Could I actively strengthen my bones before then?

I decided to find out.

What I Was Doing Wrong (Without Realizing It)

Around the same time, I stumbled onto a podcast episode that completely changed the way I think about fitness and aging as a woman.

Here’s what I realized I had been doing:

Years of intermittent fasting (good sometimes, but more tricky for women as a big stressor on the body)
Heavy caffeine in the mornings without food (another stressor)
Fasted state workouts (adding yet another stressor)
Long cardio sessions (45 minutes on the elliptical — steady state, medium intensity)

All of these stressors stacked on top of each other, and when added to the last 3 years life stress of getting a divorce and moving countries, it wasn’t doing me any favors.
What I thought was “being healthy” might have been quietly messing with my cortisol levels, hormones, and lean muscle mass, especially as I moved closer to my 40s.

Worse?

I wasn’t hitting enough high-intensity movement to stimulate real changes in strength or bone mass.
I wasn’t eating enough protein to support muscle growth or bone strength.

It hit me hard:
If I kept doing what worked for me at 28, I was going to head into my 40s weaker, not stronger.

What I Changed

In the past few months, I’m starting to make a series of shifts:

I started eating a real breakfast, even if small, protein-dense.
I introduced protein powder — something I resisted for years — to help me increase my protein intake without overeating.
I set a target of 100-120g of protein daily (2–2.2g per kg bodyweight) to support muscle repair, hormone balance, and bone density. It’s still hard even to hit over 90 on an average day.
I shifted my workouts to include more strength training, high-intensity interval workouts (HIIT), and less medium-intensity cardio.
And finally, I found a small, daily protocol to directly target bone density: jump training.

A Simple Protocol to Bone Strength that I Can Actually Stick to

One thing I learned through this research is that bones don’t respond to time — they respond to force.
Short bursts of high impact (like jumps) tell the body to lay down stronger, denser bone.

I found a paper by Dr. Tracey Clissold from AUT University that introduced a dead-simple protocol for women:

The original program:

8 strong, high-quality vertical jumps
8 “star” jumps (arms and legs spread mid-air)
Rest a few seconds between sets
Done at least 4-5 times per week

And that’s it.

As you progress, you gradually move to 10 jumps each, then 12.
Add lateral jumps, single-leg hops, and other variations over months if you want more.

Total time?
Maybe 2-3 minutes per session — no equipment needed, barefoot if possible.

I tried it myself this week for the first time, and honestly?
It felt easy.

But that’s the point:

You’re creating a powerful signal to your bones.
It’s not about sweating buckets. It’s about consistency and intentional impact.

And research shows that after 6–12 months of sticking to this, women maintain or even improve bone density, without complicated workouts, weighted vests, or unsustainable habits.

My Jump Protocol (Simple Guide)

Starting Plan:

8 vertical jumps
8 star jumps
4–5x/week (I’m aiming for every day because it’s easier to establish the habit and if I miss a day or two, that’s no big deal)
Land softly with bent knees and engaged core
Increase to 10, then 12 jumps over the next few months

Goal:
To make this a tiny daily habit, like brushing my teeth — non-negotiable, automatic.

Apartment Living Tip:
If you live in an apartment like I do, you might discover (like I did — oops) that strong jumping can shake the walls and floors a little more than you expect! To soften the impact without losing the benefits, you can jump on a thick yoga mat (or even stack two mats), a dense Pilates mat, or a carpeted surface.
This absorbs a lot of the vibration, so you can jump hard without causing a mini earthquake downstairs.
I also learned it’s best to avoid late-night jumping — daytime sessions are much more neighbor-friendly!

Is It Too Good to Be True?

You’re asking exactly the right question — and honestly, I had the same reaction the first time I read about these “minimal dose” jumping protocols for bone density!

Here’s the honest science-backed answer:

No — but it’s a very specific benefit you’re getting.

Bone tissue responds to force, not time.
It’s about how strong the load is, not how long you load it.
Jumps generate much higher forces through your hips and spine (2–5 times body weight briefly) compared to normal walking, dancing, even moderate weightlifting.
A few powerful jumps send a high-intensity mechanical signal to your bones that triggers the growth/maintenance response.

So even 16–20 strong jumps 4x/week = enough mechanical stimulation to protect and slowly build bone if you’re consistent.

Think of it like a vitamin:
It’s a small but powerful “dose” that works when repeated over weeks and months.

Caveats (It Works… If You Respect the Rules)

Requirement	Why It Matters
Consistency	4 times per week minimum is critical (the stimulus must be frequent).
High-Quality Jumps	You have to really jump — not just hop lazily — to generate enough force.
Progression over time	Adding a little more volume (10–12 jumps) or adding variations (lateral, single-leg) helps after a few months to keep progress.
Other training helps too	Jumps protect your bones, but strength training, walking, and nutrition complete the picture for full musculoskeletal health.

So Short Answer: YES — It’s Real

It’s not magic, but it is efficient.
It won’t “transform your fitness” alone — but for:

Bone density
Lower-body power
A feeling of physical aliveness and resilience

… it’s actually one of the highest return-on-investment habits you could possibly add.

@hellonew.me
It’s not magic but it’s efficient for protecting your bone density. It’s one if the highest return on investment habits you could possibly add. #jump #bonehealth #menapause #over40club #bonedensity
♬ Trigger Of Love – JAWNY

What You Can Expect If You Stick to It

In a few months, you will likely have denser hips and spine compared to if you didn’t jump.
You’ll probably also feel more stable, springy, and agile (good for biking, dancing, stairs, everything).
You’re putting your future self years ahead in maintaining independence, strength, and fracture prevention.

Why This Matters for Me — And Maybe for You Too

I’m doing this for a lot of reasons:

To head into my 40s with strength, resilience, and vitality.
To prepare for early menopause in the healthiest way I can.
To protect my future self: the 60-year-old, the 70-year-old, the 80-year-old me.
And because I believe small, consistent actions are the real superpowers when it comes to long-term health.

If you’re like me — approaching 40, managing BRCA risks, or just wanting to protect your bones and feel stronger — maybe this is something simple you can start too.

It costs nothing.
It takes almost no time.
And the payoff could be enormous.