@pmhpesp5 Yes, I was absolutely shocked by my osteoporosis diagnosis, as I was under the impression that running/cardio and healthy eating were all I needed. I also didn't understand the profound impact of menopause on my body and the widespread changes it creates in many body systems. The information just wasn't widely shared until fairly recently. I've been using Heather Robertson's HR 3.0 12-week program and now a 2-week Fierce 3.0 program, which are free on YouTube. The 12-week program will build you up more slowly, and the Fierce program is at a higher fitness level. If an exercise is too hard at first, I'm careful to modify the weights or movement, while keeping the weight heavy enough to "lift to failure" with low repetitions. These programs include weight-lifting and body weight and are not specific to osteoporosis, but I really enjoy them, and I like working out in my own home. This morning I used 7.5kg and 10kg weights in my routine. I've listened to Dr. Stacy Sims interviews and read her information about fitness and menopause. She was the first medical professional I heard say that weights must be heavy to have an impact on bone, so women's light pastel dumbbells have to go. Hearing that flipped a switch for me. She has a new weight-lifting program online that can be purchased and is specific to menopausal women. I haven't tried it yet, but it looks worth checking out, especially if you want weight-lifting guidance. https://www.haileyhappensfitness.com/workout-plans/power-happens