Bone scans aren’t typically done on those under the age of 65 but should be for those of us 65 years old or older.
The positive Impact of my personal Strength Training– I just had a bone density scan performed last week where I had an excellent T-Score of +1.16 at age 68.
A normal T-Score for a man my age would have been between -0.05 or -1.00 that would have been an expected good score. The high T-Score I received I credited to my strength training for an amazing high T-Score.
Even the lab tech performing the bond scan remarked that she hadn’t seen a T-Score this high before in her career on someone over 65.
The moral of this article is to start or to include a strength training program with your workout!
Of all the tests performed at our annual physical, the Bone Density Scan is not on doctor’s or people’s radar as are EKG, Cholesterol, or blood test, but as we age into our 60’s the Bone Scan becomes more essential and should be considered.
Those that are approaching their 60’s, our body undergoes changes, including a gradual decline of our T-Score in bone mineral density (BMD) scan, or does that decline have to occur. This natural process, accelerated based on a number of factors like hormonal shifts, sedentary lifestyles, and poor nutrition, can lead to Sarcopenia (muscle loss) Osteoporosis (severe loss of bone density) leading to osteoporosis (brittle and fragile bones) causing fractures and joint deterioration.
Avoiding sarcopenia and Osteoporosis
Sarcopenia and Osteoporosis both can be avoided if we include strength training into our regular workouts. Emerging research and evidence from my own bone scan has indicated the advantages of including strength training that is the turbo driver of our health and fitness not just for young people but for those of us approaching or over the age of 65, as in my case, now at age 68 looking at age 69.
A bone scan that I had last week shows how strength training isn’t just for people under 40, but strength training exercises can not only halt bone loss but even reverse the bone loss process by promoting healthier and more resilient bones for those of us in our late 60’s and 70’s.
I have written a number of articles on the advantages of how strength training and how strength training can reverse the aging process on our skin by releasing collagen to allow our skin to not just look years younger, but look decades younger, like 30- years younger. In the above and the feature images taken in September of 2025, I am 68 years old. I am thinking now there is even more evidence to support my theory on strength training after my bone scan.
A Look at Bone Density Health
Bone density peaks in our late 20s to early 30s, after which it typically decreases under normal conditions. The T-score is a key metric in bone density scans (DEXA) to maintain our health and fitness. The T-score compares an individual’s BMD to that of a healthy 30-year-old of the same sex. The benchmark T-Score value for the 30 year old is set at ZERO.
A T-Score for the 30 year old being set at zero indicates no deviation in bone density—neither loss nor gain. For men in their late 60s, a normal T-score can be expected to be around -1.0, which is common. This value of -1.0 reflects expected age-related bone mass loss. T-Scores dipping below -1.5 signal osteopenia, a precursor to osteoporosis, where bones become fragile and prone to fractures and broken bones. If you are over 50, or much less over 60, you can ill afford a broken bone. The leading cause of death for those over 70 is broken bones like a broken hip.
Health experts recommend that everyone over 65 undergo a bone scan to monitor BMD and develop intervention early, preventing debilitating issues like hip fractures or spinal compression.
IRONCLAD Strength Training
Strength training with free weights or even elastic resistance tubing along with body weighted exercises like squats can build denser bone tissue. Ladies if you want nice glutes and quads just include squats into your normal workout routine. Britney featured below is demonstrating a kickball-type squat with a Medicine Ball that will provide those great looking glutes and quads.
Studies from the Journal of Bone and Mineral Research show that consistent resistance training can increase BMD by 1-3% in older adults, rivaling or surpassing the effects of medications like bisphosphonates. This is particularly vital for postmenopausal women and aging men, as it combats Sarcopenia (muscle loss) and/or Osteoporosis (bone loss) while improving our overall health and fitness.
You want to avoid both muscle and bone loss at all cost for total health and fitness to enjoy an age-defying lifestyle including Ironclad Strength Training in your workouts. Ironclad is a person’s body that is protected by the use of weights or resistance training.
My Last Week Bone Scan
Take for example my case, at age 68, with my Ironclad Strength Training that not only prevented muscle and bone deterioration but achieved a remarkable T-score of +1.16 in a bone scan performed last week (07Jan2026). This positive value exceeds that of the average 30-year-old benchmark of ZERO. This is a testament to the age-defying lifestyle of strength training.
My Ironclad Strength Training regimen isn’t strenuous but is very simple and very effective that surpassed even my expectations based on my T-Score. I was actually concerned that my T-Score was going to be lower than Zero. But training with weights since I was age 12 has paid off huge. But I would like to stress that it’s never too late to start a simple strength training program like my Ironclad Strength Program even using light weights (dumbbells under 20- lbs). In my gym, I don’t even have a dumbbell over 45- pounds. The two 45- lb dumbbells I use are mainly used in my bench pressing, as noted below.
Ironclad Strength Training offers multifaceted advantages for those of any age over the age of 12. I wouldn’t recommend children under 12 performing strength training but just enjoy sports instead. Ironclad Strength Training enhances balance and coordination, and helps prevent fall risks by up to 30%, according to the American College of Sports Medicine. Ironclad Strength Training improves muscle strength and muscle tone supports better posture, alleviating back pain and preserving mobility issues that can hinder a person’s independence.
Ironclad Strength Training can enhance cardiovascular benefits, such as lowered blood pressure and better insulin sensitivity, and round out the benefits of strength training with providing overall longevity with age-defying skin health. Like George Strait’s song entailed there is a difference between Living and Living Well. That is one of my favorite George Strait’s song.
Start Ironclad Strength Training Slow
For seniors over 60, starting your strength training slow is key: aim for two to three sessions weekly before increasing to at least 4 sessions per week. Focusing on major muscle groups with weights that challenge but don’t overwhelm your ability (I prefer increasing amount reps than amount of weight), you want to avoid injuries so start with light weights aiming for more reps than weight lifted. Always consult a physician or trainer to ensure safety and guidance, especially for those with pre-existing conditions.
Ironclad Strength Training isn’t any different than cardio/aerobic training like jogging, start slow with intermediate rest periods to just walk. Even Jelly Roll in an article of Men’s Health, Winter 2026 issue, Magazine where Jelly Roll goes into depth about how he started getting into shape and losing 275- pounds by intermediate run-walk cardio along with nutrition. You can do the same with strength training (i.e., perform 10 reps per set with a 20 to 30 second rest period between sets).
Don’t Neglect Your Nutrition for Overall Health and Fitness
Incorporating nutrition amplifies these health benefits. High protein, fiber, amino acid healthy carbohydrates and Adequate calcium (1,200 mg daily) from dairy, leafy greens diets. provides a solid foundation for bone health. Protein intake, around 1.2 grams per kilogram of body weight, supports muscle repair and bone remodeling.
I am personally pleased that HHS Secretary Robert F. Kennedy turned the food pyramid upside down and focused on protein and good sources of fiber, key to healthy dieting and weight loss.
Purchase a copy of my personal Ironclad Fitness and Catabolic Diet Program on Amazon Kindle using the link below:
Strength Training does not Pose a Threat for Older Adults, the opposite is True
Critics might argue that strength training poses risks of injuries for older adults, but evidence suggests otherwise when done properly, as in my case.
Progressive overload—gradually increasing resistance—builds tolerance without strain or injuries. Programs like the National Institute on Aging’s Go4Life emphasize modifiable strength training routines, making it safe and accessible is key. I have a gym where I workout, but you can use any room to store a few dumbbells and resistance tubing, I just have 5 sets of dumbbells for strength training between 8 lbs and 45 lbs.
Strength training isn’t just about aesthetics or sports performance; it’s a lifeline fitness for bone and muscle health after 60. My bone scan of +1.16 is evidence of this benefit. My fitness is based on simple strength training that can yield extraordinary results, defying the myth of inevitable strength decline with age.
By prioritizing resistance exercises, it can provide healthy bone scans for those over the age of 65 is possible, balanced healthy nutrition. Seniors can fortify their frames, embrace vitality, and have an age-defying strength and fitness incorporating strength training in their workouts. Whether you’re 60 or 80, the bones and muscles you build today will pave the way for a more independent life and reduce the risk of fracture-free tomorrow.
My RIP Strength Training Method for better Results
A great method that I use for my Ironclad Strength Training workouts is what I refer to as RIP (Rest Intermediate Period) that establishes the number of reps I want to do per set (usually 15 reps per set) with a rest period between each set. My normal rest period that I take is between 20-to-30 second rest breaks before performing another set of reps. I occasionally have a 15- second rest period between elements.
You will be surprised at the number of reps and sets you will be able to do instead of doing a total number of reps at one time that are exhausting and taxing on the body. Also when you start your strength training, if all you can do is five, guess what, that is where you start your fitness training and then work up from there.
I even use the RIP working out process on my boxing bag where between each 3-minute round on the bag, I take a 30- second water break while sitting on my bench press bench. I do three 3- minute rounds during a normal workout for nine- minutes after the strength training segment. I also listen to my music for tempo like Simple Minds that has a great drum beat.
Again, Ladies, boxing bag workout isn’t just for men, Britney is working out on a boxing bag in my gym, shown below:
For those looking for a sport, let me suggest Golf with my book on Amazon Kindle:
I also produce golf training videos, below is my Orange Bucket Challenge:
This promo to one of my videos shows me making a 295- yard T-shot to within 15-feet of a Home Depot Orange Bucket, not once, but five times consecutively.
Here is the raw video that the promo was made from:
