@vjkime. I used to lift weights on my own. Since working with a personal trainer I use machine weights, free weights, and bands. I also work on balance and for that I use a Bosu ball and sometimes a thick pad on the floor where I balance, sometimes with free weights.

With a trap bar I’ve lifted 95 pounds in total (the trap bar weighs 45 pounds, I think, and then 50 pounds was added. Since this lift targets the axial skeleton it is thought to be effective for osteoporosis.

I think you need to be very careful with these types of lifts with the trap bar or any kind of weight as the form (how you hold your body) is very important. Poor form can result in injury.

I also do bridges and planks on the floor to work on core strength. I usually do these on a yoga mat. There are also good yoga classes for bones. I used to attend one of these classes locally until the studio closed when the owner moved away. I like Yoga with Adriene on You Tube. It’s free and she has some wonderful online classes you can access.

Yoga with Adriene

— https://yogawithadriene.com/