How much weight lifting is required to build bone?

Currently, I’m not on meds but I did take bisphosphonates for approximately 2.5 yrs. From late January 2020 through mid-July 2021 (so a little less than 1.5 yrs) I took alendronate. The alendronate caused digestive tract issues so I quit taking it the week of my 2nd DEXA which was done in July 2021. I took a 4 month bisphosphonate holiday and in mid-November 2021, I received one zoledronic acid infusion. My endocrinologist really pushed meds and told me my bones were “horrible” and unfortunately, I didn’t start doing my own research until after I’d had the infusion. My endocrinologist was expecting me to have another infusion in November 2022 but I chose not to have it and I’m currently not taking any meds.

Regarding your question about if my t-scores have improved, the answer is yes, but not a great deal.

Bisphosphonates work by slowing bone resorption (bone turnover). Because my endocrinologist failed to test my BTMs prior to prescribing bisphosphonates, I don’t have a true baseline for my BTMs. When I learned about BTM testing in 2022, I requested the tests and had the bloodwork done one year after having had the zoledronic acid infusion (bisphosphonates have long half life and may still be effecting my BTMs but there is no way to know this for certain).

My BTMs are not elevated so bisphosphonates don’t seem like the right option for me. Bisphosphonates don’t build new bone, they just slow down resorption and also interfere with bone growth, which is another this my endocrinologist failed to mention to me. I specifically asked him about not taking meds way back in January 2020. I asked how I could improve my bones naturally. When he whipped out his prescription pad he failed to tell me that the bisphosphonates would work against my building new bone naturally.

Note, I also have hypothyroidism and hypothyroidism slows bone down almost every single function in your body, including building new bone. My endocrinologist was already treating my hypothyroidism when I was diagnosis diagnosed with osteoporosis, which is one of the reasons I trusted him then. I been looking for a new doctor but until I find something who can order my thyroid labs and who is willing to write a prescription for levothyroxine, I stuck with my current endocrinologist.

The only t-score I know without looking it all up is for my total lumbar spine. In July 2019 it was -3.9 and in December 2022 it was -3.6. You may be thinking an increase of .3 is good but that was over 3.5 yrs. Also there is a chance that my improved t-scores aren’t improvements at all—on my very 1st DEXA my left hip number was off and when I had a DEXA 2 yrs later it showed my left hip had improved by 10% which is complete hogwash—the more likely scenario is that my 2019 DEXA was wrong. Also because I started taking levothyroxine in 2017, my bones might have already been improving a little because the levothyroxine helps gets everything back on track.

Note, I’m not anti-osteoporosis meds, but I do think doctors rush to write prescriptions and I also think that most doctors who claim to treat osteoporosis have no clue what they are doing. I asked my endocrinologist and another endocrinologist where I could get a DEXA with TBS, neither had a clue. I really don’t get how an endocrinologist doesn’t know where PT’s with osteoporosis can get DEXAs with TBS—it means they are NEVER looking at the full picture. Also, when I had my BTMs done I went to corporate lab, meaning my blood wasn’t drawn at my doctor’s office. The phlebotomist had to hunt for the codes and make few calls, which again tells me know doctors in my area are ordering these tests.

I'm so disappointed to hear of your results with OsteoStrong. I have been looking into this and had high hopes for some help. I have severe osteoporosis, have fractured both hips and at least 1 spinal fx, that I know of. Last dexa was -4.8 in spine. I took 1 Prolia shot in April and had massive adverse reaction. I won't take any more meds. Have discovered Dr McCormick on You tube, bought his book, and now looking into his supplements. But the exercise part of this is scary. I walk in a sports pool with resistance weights on most days, but I know it's not enough. In answer to your question, according to the folks at OsteoStrong, you would need to lift 4.2x your body weight to build bone. That sounds pretty impossible to me, but they are trying to sell their program. If anyone else has any feedback on this, it would be greatly appreciated. Best of luck!

How much weight to lift depends on your fitness level. Are you new to exercise or have you been exercising a long time or have a sport you play. Bike riding and swimming are not wright bearing. You need to stress the bones. Weight bearing exercises anyone can start with are climbing stairs, dancing, skipping, hopping, jumping jacks.
If you jog, that’s wright bearing as it puts stress on the bones. Tennis is another sport good due to the stops and starts and sometimes sprinting that is needed.
I use 2lb. ankle weights when I exercise as it adds more load to my exercises. I also hold a 10 lb. weight when I do squats as it increases the load.
Google exercises for osteoporosis and you’ll find some good examples. Dr. Fish man has yoga poses good for osteoporosis. Also check out Margaret Mead who tackles this subject as well.

Thank you. I have been physically active all of my adult life. Currently I walk 3-4 miles outdoors 5 days a week…with hills. I have started a weight routine at the gym as well. And, I’m reading Fishman’s book on yoga and will start that this weekend. I hope this helps me…it’s unfortunate that insurance only covers one Dexa scan every 2 years. I may see what the private pay cost would be to have another scan in 12 months. It’s always encouraging to see progress.

I’m sorry that you are having to go through all of that. The theory behind Osteostrong was developed by NASA so there is some credibility there. (Without gravity, astronauts lost bone mass). And I really cannot lift my full body weight at 122 lbs. But the machines are designed to allow one to simulate the lift to trigger rapid growth. I did get stronger over time but never made it to the magic 4.+ level. I have been reading, with increased expectations, the recommended book, Yoga for Osteoporosis by Dr Loren Fishman, and plan to start with his recommended regimen. There is an interesting video of him on YouTube that you may find encouraging. (I ordered the book from Amazon).

Thanks so much for your feedback. I just watched Dr Fishman's video. Unfortunately, because of all the hardware in my hips, I'm unable to do the floor exercises, but the standing poses were great! I'm going to add a standing yoga routine to my daily exercise plan. That was a good tip....I would not have thought of it. Also, I am wondering if you had any increase in bone density during your time at OsteoStrong, or just muscle strength?

@fearfracture... WHAT A STORY!! But sadly I think its far too common. I'm a bit jealous as you are moving on with your active life. Fracturing last summer and doing lots to learn, doing what is supposedly beneficial with exercises, but 'I'm sad not be joining in with all I used to do . Having a DEXA along with the TBS would be soo revealing. I had the very same experience when asking my endo of the huge, respected facility he practiced in, if they offered the TBS -to which the answer was no. And when I followed up with "who has that option." No clue, and made a comment that scoffed at the whole idea. I also feel for you, and others, as we do our own research, we are dependent on them to write the orders for the lab work that's wanted and needed!! I just went through this. Thankfully, when I asked my endo for a script for a repeat CTX ,cause I wasn't sure I had met all the criteria McCormack wanted for a more valid CTX, and a P1NP, he was fine with it. I was a little intimidated to request that , but as I learn more, I'm becoming more confident in what I know and feel like this is my body and I have the right to do that. After all we are the ones paying for the lab work, so its really no skin off their back. Good luck and stay safe in your activities!!!