Understanding how much is safe to lift with osteoporosis

@nycmusic, Yes, this is largely true. That said, bone tissue responds to mechanical stress through a process called "Wolff's Law," which means that bones adapt and become stronger when the muscles pull on them during weight-bearing or resistance exercise.

When you lift weights, the contraction of the muscles places stress on the bones at their attachment points, which the signals bone-forming cells to maintain or increase bone density. Because the body adapts to repeated stress, continuing to use the exact same weight eventually provides less stimulus to the bones.

Gradually increasing the challenge over time (progressive overload) helps to maintain that stimulus so bones continue to receive the strengthening signal. This progression doesn't mean lifting very heavy weights; it can include modest increases in weight, additional repetitions or sets, greater resistance from bands, or more challenging movements that load the vulnerable areas - the hips, spine, and legs.

For those of us with osteoporosis, the most important factors are consistent weight-bearing and resistance exercise performed with good form and safe spinal alignment, with gradual progression rather than aggressive increases in load - but the load does need to increase over time.

This is me too: overwhelmed for months trying to make a decision from 3 meds my rheumatologist named. It would be good to have a doctor's guidance, but I have to make the decision anyway. I'm following this discussion. Also have different exercise ideas. Something tells me I better get going with both decisions!

@jw9

What are the three meds and has your doc explained why she is suggesting them?
It is my belief that one of the most important things that we can do while considering is to do your own research.

@gravity3
My rheumatologist discussed why he is recommending medication for osteoporosis now, even though I have still have osteopenia. My DEXA this year, compared to 2 years ago showed significant decrease in the bone density of the lumbar spine and both femoral neck areas.

He feels it's important to preserve what bone density I have now. Since I have RA, infusions for that every 8 weeks, thyroid illness, some other meds I've taken. I'm 68 and have been disabled with autoimmune illness since I was 30.

As for the meds, he wrote these three down:
alendrondronate
reclast
prolia

One thing I read is that people with autoimmune illness have a harder time with side effects with Reclast. (This actually did nothing to increase my faith in him about bone meds)
Lumbar Spine 1.6
L. Femur Neck 2.1
R. Femur Neck 1.9
Femur Total L. 1.7
Femur Total R. 1.7

I worked with two physical therapists and showed them my DEXA Scan results. Neither therapist could tell me what the maximum weight I could lift. One of the therapist reviewed the list of gym equipment and exercises (strength and conditioning, stretching) and gave feedback on which exercises I can or can't do safely. They said no to lifting 40 lb salt pellet bags. One of them said no to shoveling wet, heavy snow. For equipment like torso rotation, I was told that I need to limit my range of motion. Back extension -> no. Abdominal crunches -> no. Side stretches -> need to limit range of motion. You get the idea.

I worked with two physical therapists and showed them my DEXA Scan results. Neither therapist could tell me what the maximum weight I could lift. One of the therapist reviewed the list of gym equipment and exercises (strength and conditioning, stretching) and gave feedback on which exercises I can or can't do safely. They said no to lifting 40 lb salt pellet bags. One of them said no to shoveling wet, heavy snow. For equipment like torso rotation, I was told that I need to limit my range of motion. Back extension -> no. Abdominal crunches -> no. Side stretches -> need to limit range of motion. You get the idea.

@shorty321
Wow. No back extensions ? Interesting. I thought strong body program uses those. Thank you for sharing

I worked with two physical therapists and showed them my DEXA Scan results. Neither therapist could tell me what the maximum weight I could lift. One of the therapist reviewed the list of gym equipment and exercises (strength and conditioning, stretching) and gave feedback on which exercises I can or can't do safely. They said no to lifting 40 lb salt pellet bags. One of them said no to shoveling wet, heavy snow. For equipment like torso rotation, I was told that I need to limit my range of motion. Back extension -> no. Abdominal crunches -> no. Side stretches -> need to limit range of motion. You get the idea.