Understanding how much is safe to lift with osteoporosis

I am in week 28 of the Onero program. The study showed this type of weightlifting puts enough stress on bones to trigger the bone growth process. I will be posting an instagram account about the experience. I waited because I wasn’t sure I wanted to get into the social media like that. After seeing all the posts I think it will be helpful. I’ll post here when it’s up. I have fractured T 8 picking up my 50 # dog 11/2024 and had a khyptoplasty. I would not feel safe with a personal trainer. My physical therapist Liz at Scoliosis JAX and PT Onero program in Jacksonville Florida also trained for the Olympics in deadlifting. So I hit the jackpot! There have been times I’ve had pain/issues and setbacks that she can identify and give me corrective stretches, exercises or the confidence to continue. I love the deadlifting. My progress is very slow but very good. There are other people who lift much more than me- I am trying to get to 20 then 30#. I increase by 1 1/2 pounds weights which are usually not available in a gym. My next Dexascan will be in November. I deferred my 2/26 2 year dexascan. I was allergic to Evenity and Tymlos. Spine 3.2 hips 2.5/2.6.

I am in week 28 of the Onero program. The study showed this type of weightlifting puts enough stress on bones to trigger the bone growth process. I will be posting an instagram account about the experience. I waited because I wasn’t sure I wanted to get into the social media like that. After seeing all the posts I think it will be helpful. I’ll post here when it’s up. I have fractured T 8 picking up my 50 # dog 11/2024 and had a khyptoplasty. I would not feel safe with a personal trainer. My physical therapist Liz at Scoliosis JAX and PT Onero program in Jacksonville Florida also trained for the Olympics in deadlifting. So I hit the jackpot! There have been times I’ve had pain/issues and setbacks that she can identify and give me corrective stretches, exercises or the confidence to continue. I love the deadlifting. My progress is very slow but very good. There are other people who lift much more than me- I am trying to get to 20 then 30#. I increase by 1 1/2 pounds weights which are usually not available in a gym. My next Dexascan will be in November. I deferred my 2/26 2 year dexascan. I was allergic to Evenity and Tymlos. Spine 3.2 hips 2.5/2.6.

@staceywren I love it too! I started Onero in December and am the second oldest, I am 81 and adding weight slowly and have progressed to 36 pounds deadlift. Overheads are hard for me, only 15 pounds. My PT also offers REMS testing so have added that info to my data collection. Like you, I will wait and see where I am in 3-6 months. Regardless, I can see that my posture has improved and I feel better than before starting the exercises.

@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.

I was wondering about this too because my spine is -4.1, so my doctor send me to the UBC Sports Medicine Clinic to see a specialist about exercise. I currently do light weights, resistance training (mostly planks and push-ups), and lots of walking. I was hoping to get back to jogging. He said no jogging until I'm at least -2.5 and keep up with what I'm doing. He also said the best thing I could do right now it hopping off a step, 15 times on each side, then 15 times landing on both feet. He said it will benefit my entire body. He also recommended doing the Mayo Clinic osteoporosis exercises.

@hdeff That's interesting, but it would seem that jumping off steps would be as jarring to your spine as jogging. My spine is also -4.1. I do walking and some exercises I found on the Facebook page, "Brick House Bones" by Dr Lisa Moore, a PT specializing in osteoporosis. I'm 76 and not taking any meds, but do take a lot of vitamins and supplements.

@hdeff That's interesting, but it would seem that jumping off steps would be as jarring to your spine as jogging. My spine is also -4.1. I do walking and some exercises I found on the Facebook page, "Brick House Bones" by Dr Lisa Moore, a PT specializing in osteoporosis. I'm 76 and not taking any meds, but do take a lot of vitamins and supplements.

I am in week 28 of the Onero program. The study showed this type of weightlifting puts enough stress on bones to trigger the bone growth process. I will be posting an instagram account about the experience. I waited because I wasn’t sure I wanted to get into the social media like that. After seeing all the posts I think it will be helpful. I’ll post here when it’s up. I have fractured T 8 picking up my 50 # dog 11/2024 and had a khyptoplasty. I would not feel safe with a personal trainer. My physical therapist Liz at Scoliosis JAX and PT Onero program in Jacksonville Florida also trained for the Olympics in deadlifting. So I hit the jackpot! There have been times I’ve had pain/issues and setbacks that she can identify and give me corrective stretches, exercises or the confidence to continue. I love the deadlifting. My progress is very slow but very good. There are other people who lift much more than me- I am trying to get to 20 then 30#. I increase by 1 1/2 pounds weights which are usually not available in a gym. My next Dexascan will be in November. I deferred my 2/26 2 year dexascan. I was allergic to Evenity and Tymlos. Spine 3.2 hips 2.5/2.6.