LiftMOR protocol

@mwallj Osteoporosis is a systemic disorder. Yes, doing the Liftmor exercises can increase bone density if one is able to lift heavy enough, but they will only increase bone density in the areas which are under the pressure from the weights. What about your ribs, wrists? These are also common areas that fracture too. From your scores it looks like you are in "severe osteoporosis". Anything less than -3.0 means you have already lost 25-35% in your hips and spine, and most likely your overall skeleton. The Liftmorestudy was done with subjects who had mush less bone loss than you; they all had only osteopenia. I suggest you see an endocrinologist. I suspect only anabolic meds (like tymlos, forteo or evenity) will be able to substantially improve your bmd. Good luck to you.

I’m starting one with a trainer Saturday! I can’t wait.
My number are -3.2
And looking forward for that to change for the better!

@mwallj Osteoporosis is a systemic disorder. Yes, doing the Liftmor exercises can increase bone density if one is able to lift heavy enough, but they will only increase bone density in the areas which are under the pressure from the weights. What about your ribs, wrists? These are also common areas that fracture too. From your scores it looks like you are in "severe osteoporosis". Anything less than -3.0 means you have already lost 25-35% in your hips and spine, and most likely your overall skeleton. The Liftmorestudy was done with subjects who had mush less bone loss than you; they all had only osteopenia. I suggest you see an endocrinologist. I suspect only anabolic meds (like tymlos, forteo or evenity) will be able to substantially improve your bmd. Good luck to you.

@roseincalifornia please fact check. The study had post menopausal participants with DEXA scores ranging from 0.0 to -3.9. At the start of the study 43.6% were osteoporotic and 56.4% were osteopenic. It is a fabulous program whether you are on drugs or not.

@cobb You are just citing numbers. Where are they coming from ????

The most well cited study is the Liftmor study. This study shows that people with different severities of osteopenia and osteoporosis can improve their bone density at their spine and hips with weight training.

Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2017). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284

READ the study:

1. Participants were only selected after having undergone targeted blood and urine tests to uncover underlying hormonal and metabolic imbalances. Those who failed were NOT ALLOWED in the study. If someone has one of these disorders, (which are not uncommon) they are not likely to gain bone mass even when lifting heavy. And there is no way to know if you have one of these disorders if you do not see an endocrinologist (or another medical specialist) and get the battery of tests completed,

2. Participants in the LIFTMOR trial worked out with PROFESSIONAL supervision. Someone with a T-score of -3.9 has lost upto 45% of their bone mass. An ordinary person with no 1-1 professional supervision with bone mass that low may fracture while doing heavy deadlifts.

3. Study participant with osteopenia improved much more than those with severe osteoporosis.

4. The exercises used in the study were chosen to target the hips and lumbar spine - places that DEXA scans measure. Bone loss is SYSTEMIC disorder which means it affects ALL your bones. What about your wrists, arms and ribs? Those are common fracture points too. Drugs target ALL your bones.

For those of you who are have already decided to try only working out and supplements (no drugs), just go ahead. I don't know why people who are dead set against drugs are even need to talk about it here.

Those with severe osteoporosis (T score -3.0 or less), since u must lift very HEAVY to get gains, I hope you have a professional trainer watch you so u do not injure yourself, or worse yet, fracture. Also know that your gains (average 3% in spine in LIFTMOR ) will not match those provided by anabolic drug therapy (9% in spine average via Tymlos).

Good luck.

@cobb You are just citing numbers. Where are they coming from ????

The most well cited study is the Liftmor study. This study shows that people with different severities of osteopenia and osteoporosis can improve their bone density at their spine and hips with weight training.

Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2017). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284

READ the study:

1. Participants were only selected after having undergone targeted blood and urine tests to uncover underlying hormonal and metabolic imbalances. Those who failed were NOT ALLOWED in the study. If someone has one of these disorders, (which are not uncommon) they are not likely to gain bone mass even when lifting heavy. And there is no way to know if you have one of these disorders if you do not see an endocrinologist (or another medical specialist) and get the battery of tests completed,

2. Participants in the LIFTMOR trial worked out with PROFESSIONAL supervision. Someone with a T-score of -3.9 has lost upto 45% of their bone mass. An ordinary person with no 1-1 professional supervision with bone mass that low may fracture while doing heavy deadlifts.

3. Study participant with osteopenia improved much more than those with severe osteoporosis.

4. The exercises used in the study were chosen to target the hips and lumbar spine - places that DEXA scans measure. Bone loss is SYSTEMIC disorder which means it affects ALL your bones. What about your wrists, arms and ribs? Those are common fracture points too. Drugs target ALL your bones.

For those of you who are have already decided to try only working out and supplements (no drugs), just go ahead. I don't know why people who are dead set against drugs are even need to talk about it here.

Those with severe osteoporosis (T score -3.0 or less), since u must lift very HEAVY to get gains, I hope you have a professional trainer watch you so u do not injure yourself, or worse yet, fracture. Also know that your gains (average 3% in spine in LIFTMOR ) will not match those provided by anabolic drug therapy (9% in spine average via Tymlos).

Good luck.

@roseincalifornia
I had osteoporosis and decided to do the Liftmore protocol with a physical therapist. I did in fact suffer a stress fracture in my ankle. Now I'm on Tymlos and doing only light weights. I would advise anyone with severe osteoporosis to skip heavy lifting. My orthopedic doctor who works in a sports medicine clinic said I never should of been doing heavy lifting. While I understand the desire to skip drugs, because that was my initial approach, the best way to build bone is with an anabolic drug. I'm hoping I'll be able to lift a bit heavier after treatment. So far I'm seeing fantastic gains.