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Yay to you njx58!! ! Congrats and thank you for sharing. Can you share what resistance training you are doing? I have always been active but am now hyper focused on specific OP exercises. I am in a 2day/wk resistance training program for OP and eager to learn what your program is. I am proud to say, after 5 months, I am now up to 2 sets of 5 military pushups (couldn't even lift myself up in August) with the goal to get to 2 sets of 12; farmer carries (up to 20lb) single arm for 3 sets of 1 min ea; and lastly 3 sets ea of various pulley machine exercises. I also use a treadmill (walking) for 2-4 miles/day. My P1Np also did not rise much; 82 at start to 94 at 6 months. I will have my DEXA in May, after 1 year on TYMLOS. Mostly I feel so much better mentally as well as physically with this routine that whatever May results are, I know I am in a better place.
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I've mentioned that I'm a male who has been going to the gym for a long time, so I might not be a good example for some folks who are new to resistance training. Also, I run, so that's weight-bearing.
That said, I feel pretty much free to do anything at the gym EXCEPT for anything that involves curving or twisting the spine, or bending over and lifting something heavy. Some exercises I do that put reasonable stress on the back:
- Seated pulldown (for back muscles)
- Standing calf raise (lifting more than your body weight on your toes, so weight-bearing)
- Back extension (but start easy)
One reason to work on back muscles is that the stronger your back is, the more it helps support your spine.
Also, if you do a search for "osteoporosis resistance band", you will get a lot of good ideas, and those are exercises you can do at home.