@lourdita15 I follow Heather Robertson on youtube. I really enjoy her music (electronic dance). These are not exercises for osteoporosis, just weightlifting often with "complex" movements that use more than one body part. I use dumbbells and kettlebells-- 5 kg-10 kg. Mostly, I use the 8-10 kg weights when I can feel the pull on my body from the load. She also has a nice variety of routines that use both weights and body weight. I try to select weights where I can only do a max of 8-10 repetitions--usually 3 sets. I tried not to overthink the choice of routine, as everything I read was really about making sure you have enough "load." I'm also careful--if something doesn't feel right, I don't do it. I'm also aware of correct posture and positioning while weightlifting.