Great read below on bone density and the relationship with body composition. We are always harping on your diets as much as your training – being healthy is hard in our world…you have to work at it.

Results: We found an inverse association between fat proportion in each anatomical region and total BMD, with the arm and leg regions demonstrating the most significant negative correlation. Conversely, a positive correlation was observed between lean mass and BMD across all anatomical regions. These associations remained consistent in subgroup analyses.

Conclusion: Our investigation revealed a negative association between adipose levels in various anatomical regions and BMD among Americans aged 20 to 59. Importantly, higher fat proportion in the extremities exerted the most deleterious impact on BMD. Furthermore, an increase in lean mass within each anatomical region was ascertained to confer a positive effect on bone health. Consequently, the evaluation of segmental body composition is well-positioned to predict bone health status.


Howard Luks take on this: Interesting… peripheral fat is not metabolically toxic like abdominal(visceral) fat. But it’s presence is inversely proportional to your bone mineral density. While… an increase in lean mass was found to have a protective effect. These are just associations… not cause and effect. Meaning… perhaps people with more lean mass lift weights more which affects bone density.

Link to study:,BMD%20across%20all%20anatomical%20regions.

Link to Dr. Luks IG post on this:


Our Friday training picks up a missed back squat from Wednesday to kick us off.

Then, in our Friday tradition of getting that heart rate up, you’ll work with a partner on a 20 minute alternating EMOM of “you pick the cardio’. Don’t complain…it’s good for you!