Has anyone found an exercise based program proven to work?

New ones are opening-we now have 3 in Florida!

where in Florida?

I started the “Starting Strength” training last week. I will be doing their 2x/week program as it’s what I can afford right now (315/mo). So far I’ve been impressed with the quality oversight on form when doing the lifts. It is 4 key moves: squat, overhead press, deadlift and bench press to start. I’ve been lifting before but was not adding wt. on my own for fear of injury.
Thanks for recommending! I’m stoked. I’m still walking every day with 30 min of intensity. And on 3rd day will either do Onero or stair stepping to add to 2 wt days. I’m also taking 10g of creatine a day and trying to get 30-40 g of protein at every meal. Also taking vit. B complex, algae cal D, k2 and magnesium. Still considering HRT…..

I had no luck finding a physio to supervise me in Onero, and I couldn't wait for it to come to Canada while I watched my bone density decrease steadily. I began a program called Starting Strength six months ago. It uses four exercises, squat, deadlift, overhead press and bench press. I had an Echolight bone scan just before I started and had another one today. I'm amazed at the results. I'm no longer osteoporotic, I've made it back to osteopenia. L2 went from -3.6 to -1.6 in just six months. No meds, no strontium, no HRT, just heavy weights and careful, one-on-one coaching. The downside - it's expensive. But I expect Onero will also be expensive in North America.

Hello,
I am confused by your program. Do you have osteoporosis and you are doing squat and deadlift?
I have read the book about exercises advised and not advised for people with osteoporosis by Margaret Martin, and she is of opinion that squats, for example are quite risky.

Hello,
I am confused by your program. Do you have osteoporosis and you are doing squat and deadlift?
I have read the book about exercises advised and not advised for people with osteoporosis by Margaret Martin, and she is of opinion that squats, for example are quite risky.

They can be risky if not done with meticulous form. They watch you very closely and make tiny adjustments. I’ve never gotten sore or injured myself with them and now do 100# deadlifts and 75# squats (so far). You should also look into the Onero program with full research on this approach. It is out of Australia with lots of post menopausal women. But not all trainers or approaches are equal. These are two I feel confident about because of their attention to details with firm and small incremental increases. The strength of your musculoskeletal structure is very important to daily functions and longevity and actually improving your condition vs just medicating the symptoms. I’m more interested in reversing the underlying problem. I wish you luck in your own choices and personal approach.

Congratulations on your hard work with your weight training program working. This is very encouraging! It is reassuring to me, though I have a LONG way to go to get to the weights I read in another post you are lifting or using. I got my osteoporosis diagnosis in early April of this year. For example, I’m just starting out with a deadlift with 20 lbs, to get my body used to doing it. My physical therapist wants me to gradually increase. You did say it took you six months. How long did you stick to one weight before you started to increase it?? And, how many times a week were you lifting? I was told 3x a week, to give muscles a chance to recover.
Keep up the good work! I can’t find an Echolight bone scan in my area. . . and had the DEXA scan with TBS, also. (bone quality). I did get the CTX and P1NP blood bone marker tests done, though, so I will use them as my guide . . . at least for now. My next DEXA is two years away.

Hi. I was diagnosed in early April with osteoporosis and have been seeing a physical therapist for guidance. Just to chime in here that everyone is different. What may work for someone else may not work for you. For example, if you’re a person who has never exercised or weight trained, you have to take things very, very slowly. You can always try a squat with NO weights at all. Get your body used to the form. Form for a squat is ESSENTIAL. I once had a trainer who kept an eye on me like a hawk, telling me, “no, you have to push your butt out”, etc. until I got the form right. So for starters, just work on that form, with no weight at all. Get your form down 100% perfectly, so you will NOT hurt yourself if you decide to add a weight to start, even a small weight, like a 3 lb dumbbell weight, held to your chest. (that’s a Sumo Squat) I work out, but even for me, when I first started with just a 5 lb. dumbbell, I felt uncomfortable in my lower back. It took me doing it awhile. My physical therapist said you must build up slow. Perhaps discuss that with your doctor or see a physical therapist. You have to do what works for you. There are other exercises to do, like Jump Downs on a 4” step, or Step Ups on a box and others you could do. I wish you all the best. Just take it slow & steady! Get someone to spot you on whatever program you decide to do, first. After my diagnosis, I lost my confidence at the gym. I thought I’d break a bone! But no fear now. Seeing a physical therapist was life-changing for me. All the best to you!