@md79
There is a workout program called Onero based on the Liftmore studies done by Dr Belinda Beck in Australia. You can look her up and read more about her research. The program focuses on high intensity resistance training and uses back squats, overhead press, deadlifts and jumping. It is done with professionals, most often physical therapists, who have been certified in the program and needs to be done with their expertise to avoid injury. There are only a very few clinics around the US that offer Onero, and not near me. The closest clinics with therapists certified in Onero are 2.5 hrs away from where I live. So since I've done weight training most of my life I'm winging it on my own. Please don't do that! I use online workouts that use those same basic Onero moves. Apps like Nike training and Fiton are free and have hundreds of weight training workouts... Along with every other kind of workout you can think of to balance out the weight training days. On YouTube there are free workouts from various people that use weights. One free workout resource is Dr Lisa Moore who has program called Brickhouse Bones. Her workouts are all specific to osteoporosis. She is a PT and I do her workouts a lot. All of these are just suggestions of places to find those Onero movements that actually build bone, but the key is to work up to a very HEAVY weight VERY SLOWLY to avoid injury. Whatever your or anyone's level, exercise and movement are truly necessary for long term health in general, not just bone health. If you are lucky enough to live near a clinic that has Onero trained therapists it would be worth it to check into it. You can find locations by searching online for Onero or Dr Belinda Beck and the Bone Clinic. Good luck!!