@tmtm4

Hi, I take three adult Gym classes a week and use weights. You can start with the two pound weight. What I would do is put both ways down by your side, sitting or standing and to a slow five-count bring the way up to your shoulder and back down to your side.. If you can do 20 or 30 of these without feeling tired or a slow burn then the wait is too light for you.
You should be feeling a slow burn but not hurting after about 8 to 10 reps of this exercise or any other maneuver
Gradually increase the weight by 1 lb increments until you get to the right level for you. I use 6 or 7 lbs at gym for most exercises and 6 for some others and then a 5 for my left arm on others.
Most of my class who range in age from 60s to mid 80s seem to use 4 to 6 lbs. I'm 81 but have been going for nearly 9 years and I also have Osteoporosis.
You can walk holding weights also even just around the house.

FL Mary

The woman who created the osteopenia3.com website told me that she thought ankle weights helped her a lot. She started with light weights and would stand on leg, holding to something for security, and do various leg extensions, rotations and exercises with the other leg. Then switch legs. Over time she'd just use heavier weights. So she had the benefit of 'weight-bearing' for her legs without over-stressing on her back or lower back. She had osteoporosis 20 years ago, reversed it and still doesn't have it today. Her website is good in mentioning some known causes or triggers for bone loss. It's not up to date on all drug options but I found it helpful. And she was genuinely happy to hear that women are getting more proactive about preventing osteoporosis.

Oh, and she's not selling anything. Just shares her experience and journey.