How much weight lifting is required to build bone?

It’s not a typo and yes it is a lot. The original poster, cabahagirl, mentioned OsteoStrong. You may want to check out their website—lots of useful info. There isn’t an OsteoStrong within 2 hrs of my home so I’m not able to sign up for their program but I think they are definitely on to something. I have visited ann OsteoStrong and, basically, they use 4 pieces of osteogenic loading equipment. Based on the goals OsteStrong sets for members my takeaway was that the weight needed for your upper body to build bone is different from the weight needed for you lower body to build bone. When you are using their leg equipment (similar to gym leg press equipment but there are no moving weights, you just apply the force) they try to get you to hit a higher number than when you are using the equipment that you push with you hands (hope that makes sense). Also with that 4.2 times your body weight remember that when you are standing your body is carrying 1 x your body weight and different activities can increase that amount without the need to actually add more weight. For instance, jumping creates more force on your bones and can help stimulate bone growth. Also some sports are “better” than others at building bone. Swimming will not help your bones directly. As far as bone health is concerned running is better than swimming or biking for increasing one density. Additionally, studies show that socccer players have greater bone density than runners—the thought is that running is super-repetitive so it doesn’t challenge your muscles/bones enough, whereas with soccer there are lots of short brisk movements and sharp turns and stops that cause muscles to “tug” on your bones more and thus, stimulate bone growth. You might find this link very interesting and helpful https://americanbonehealth.org/exercise/bonesense-on-osteogenic-loading/

Dr. Fishman's yoga, 12 Poses for Osteoporosis, has been studied and proven to increase bone density in 80% of participants with no injuries - so that's the one thing I do everyday, in addition to walking.

And it comes with a lifetime warranty.

Good to know. Thank you.

thanks for that information. It was mentioned that we need to "lift" 4.2X our body weight which apparently should be "load" instead according to that article. Makes sense that different activities "load" varying amounts of weight on our bodies. Just think it's an important clarification as I wouldn't want anyone trying to actually lift such high weight.

So you weigh 123 pounds. Nice. Our 4.2 is right, but thank you for catching LIFT! With osteoporosis we do NOT LIFT that weight. Both yoga for osteoporosis and OSTEOstrong have us use safe PRESSURE to stimulate bones--with excellent back posture. Yoga has us hold a posture--with a straight back--that is a stretch or twist to pressure/stimulate bones. Always in control. OSTEOstrong has machines with handles or plates that we press on with our arms or legs at a precise angle. And the machine measures the pounds of pressure. My first visit, I pressed 630 pounds with my legs (4.8%+). My arms and core did only 1.5-2.6. Yes, do not lift.

Thank you for "load"! I did not mean "lift." We NEVER LIFT huge weights. And we keep our backs in ideal posture, whatever we do.

I Google "osteoporosis" and read answers from Harvard, Mayo Clinic, nih, other major universities, and scientific journals--and see what is corroborated and who's doing the research and who's paying for it. The design of a study determines the accuracy of the conclusions. Dr. Loren Fishman's yoga research is university-based.
I'll keep hunting for the 4.2 source.

I did Osteostrong for exactly one year and did not get past 3.something, but always hit the rapid growth trigger. (If my recall is correct.) Their prices went up after a year and with no improvement (although I did not lose bone either) I decided to stop and I’m trying weights instead. Unfortunately I did not down load my reports before I left, so I can’t review them now that I know more about the bone-building process. I did get the yoga book and plan to start that this week.

I appreciate your input and I am thankful I found this community.

I'm doing Fishman yoga with videos on You Tube. Kendra ___?___ is an excellent teacher. I may get Fishman's book, too. I used to be a ballet snob, not doing yoga because it felt two-dimensional instead of full range. But I'm really feeling the benefits of pulling myself upright yoga style and holding those twists that exert precise pressure that feels like it should stimulate bones to respond. Yoga IS good.
And thank you for sharing your information.