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STILL IN MOTION
[ EQUIPMENT DEEP DIVE + WEEKLY WRAP ]
Because slowing down isn’t in the plan.
SATURDAY DEEP DIVE: THE EQUIPMENT
Sunday’s issue recommended a DEXA scan as the primary tool for understanding your bone density picture. Today we go deeper — what the test involves, how to read the results, and the full ecosystem of tools that support bone health alongside resistance training.
THE DEXA SCAN: WHAT IT IS AND WHAT IT TELLS YOU
DEXA stands for Dual-Energy X-ray Absorptiometry. It measures bone mineral density at the sites most relevant to fracture risk — primarily the hip (femoral neck) and the lumbar spine (L1–L4). The scan takes 10 to 20 minutes, involves very low radiation exposure (less than a chest X-ray), and produces two key numbers:
The T-Score
Your T-score compares your bone density to that of a healthy 30-year-old of the same sex. This is the standard diagnostic tool for osteoporosis.
-1.0 and above: Normal bone density
-1.0 to -2.5: Osteopenia (lower than normal, not yet osteoporosis)
-2.5 and below: Osteoporosis
The Z-Score
Your Z-score compares your bone density to age-matched peers. A low Z-score — even with a normal T-score — can indicate that something is causing bone loss beyond what’s expected for your age, and warrants further investigation with your doctor.
Who should get one:
Women aged 65 and older (standard recommendation)
Men aged 70 and older (standard recommendation)
Anyone with a history of fracture from low-impact trauma
Anyone with risk factors: long-term steroid use, smoking, family history of osteoporosis, low body weight, prior eating disorders
Men and women in their 50s and 60s who want a baseline before bone loss becomes a clinical concern
Many insurance plans cover DEXA scans for women over 65 and men over 70. For earlier testing, out-of-pocket cost is typically $75 to $150. Some academic medical centers offer them at lower cost. Ask your primary care physician for a referral or order one directly through a radiology center.
A DEXA scan tells you where you are. The following tools help move the number in the right direction over time.
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Tool 1: Weighted Vest (5–20 lbs)
We covered this in Issue #29 for walking. For bone density specifically, a weighted vest during walking adds axial compression through the spine and hips with every step — a low-impact bone-loading stimulus that complements resistance training. Studies in postmenopausal women show measurable bone density improvements from consistent weighted vest walking over 12 to 24 months.
Start with 5 pounds. Add weight incrementally over months, not weeks. The goal is sustained daily loading, not maximum weight.
Tool 2: Adjustable Dumbbells or Kettlebells (for Progressive Resistance Training)
The most important tool in the bone density stack. As covered in Thursday’s issue, progressive loading through hip hinge and squat patterns is the primary mechanical signal for osteoblast activity. The equipment needs to be adjustable — fixed-weight tools cap your ability to progressively overload, which is what drives continued bone adaptation.
Practical recommendation: a set of adjustable dumbbells covering 10 to 50 pounds, or a selection of kettlebells at 15, 25, and 35 pounds. This covers the full range of loading for most bone-density-focused training programs.
Tool 3: Vitamin D3 + K2 Supplement
Vitamin D3 is required for calcium absorption. Without adequate D3, the calcium you consume from food or supplements cannot be properly incorporated into bone. Vitamin K2 directs that calcium into bone tissue rather than into arterial walls — an important distinction that most calcium supplements ignore.
Standard recommendation for adults over 60: 1,000 to 2,000 IU of D3 daily, ideally with a meal containing fat. K2 (as MK-7) at 90 to 180 mcg daily. Have your vitamin D blood level checked at your next physical — deficiency is extremely common in this age group and directly impairs bone remodeling.
Note: This is general educational information, not medical advice. Discuss supplementation with your physician, particularly if you take blood thinners, as vitamin K2 can interact with warfarin.
Tool 4: Calcium-Rich Food Strategy (Not a Supplement)
The research on calcium supplements specifically (as opposed to dietary calcium) is mixed, with some studies suggesting a modest increased cardiovascular risk from supplemental calcium at high doses. Dietary calcium from whole foods does not carry this concern and is the preferred source.
Practical daily targets from food: dairy (Greek yogurt, cottage cheese, hard cheeses), fortified plant milks, canned salmon and sardines with bones, dark leafy greens (particularly bok choy and kale). Aim for 1,000 to 1,200 mg daily from food sources before considering supplementation.
Tool 5: Resistance Band Loop Set (for Daily Activation Work)
A simple loop band set enables the daily glute and hip activation work that reinforces the bone-loading patterns from your strength sessions. Banded hip hinges, clamshells, and lateral walks performed as a morning routine take less than five minutes and maintain the neural connection between the training sessions that actually drive bone adaptation.
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WEEK 30 IN REVIEW
Here’s what we covered this week and how it fits together:
Sunday — The full bone density picture: why resistance training is irreplaceable, what osteoporosis actually is, and the four stimuli that drive bone formation. Introduced the side-lying hip flexor stretch and the dumbbell sumo deadlift.
Tuesday — Three hip flexor stretch variations for different starting points: supine (beginner), side-lying (intermediate), and half-kneeling with posterior pelvic tilt (advanced). Plus guidance on when to use each.
Thursday — Three deadlift progressions: bodyweight hinge with dowel (beginner), dumbbell sumo deadlift (intermediate), and kettlebell deadlift with pause (advanced). A self-test for choosing the right entry point.
Today — The DEXA scan explained, T-scores demystified, and the full equipment stack for bone health: weighted vest, adjustable resistance tools, vitamin D3/K2, dietary calcium strategy, and daily activation bands.
The theme underneath all of it: your skeleton is not a passive structure that simply degrades with time. It is living tissue that responds to the signals you give it. The people who maintain strong bones into their seventies and eighties are not genetically lucky. They are mechanically consistent.
LOOKING AHEAD
Next Sunday opens Issue #31, which tackles one of the most misunderstood topics in training after 60: core training. Not the abs. The actual core — and why the exercises most people rely on are training the wrong thing for the wrong reasons.
If you’ve ever had lower back discomfort that your core training didn’t seem to fix, Issue #31 has something to say about that.
Still moving forward,
— The SIM60 Team
simsixty.com · Educational content only. Not medical advice.
