@goseve Happy to provide any help I can. I was diagnosed with osteoporosis in July 2019 at age 50. I joined a gym in January 2022 at age 53 so as of January 2026, I will have been hitting the gym for four years.

If you go to BetterBones.com and look for Cindi’s story, you can find the list of exercises she did to increase her BMD (note she was on HRT, I am not). From her list of exercises, I do the Back Extension and Farmer’s Carry. The gym I go to has a weighted back extension machine, and I currently do 135 lbs, 3 sets of 10 reps. Note, on everything, I started with light weights and worked my way up. The gym also has back extension equipment that is unweighted. On that I add 30 lbs weights and do 3 sets/10 reps each.

With the farmers carry, I walk around the gym with 30 lbs kettlebells in each hand. Again, I worked up to this.

I use several pieces on weighted equipment at the gym. In addition to the back extension machine, the piece of equipment that I think matters the most is the leg press. I can leg 420 lbs (that’s the max). I usually do 1 set of 10 reps at 365 lbs (using both legs). Then I do 1 set of 10 reps at 195 lbs using just my right leg, then switch and do the same with my left leg. Then I do another set with both legs at 365 or higher. I don’t do 420lbs every time I use the leg press because I want it to be a “shock” to my muscles/bones when I do it (hope that makes sense).

I generally go to the gym 3 times a week.

I also do wall angels for my posture and I walk 20+ minutes a day at least 5 times per week.

Let me know if you want more details.

Have you had BTM (bone turnover markers) labs?