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How much weight lifting is required to build bone?
Osteoporosis & Bone Health | Last Active: Jun 3 10:35pm | Replies (167)Comment receiving replies
With the help of a trainer I am working up to the regime described in the LIFTMOR protocol. If you are inexperienced with weights as I was, there is a need to lay down a foundation first. The squat and overhead press are technical moves and must be mastered before more weight is added to prevent injury. 80-85% of the one rep max, 5 x for 5 sets will be challenging for me, but I am very committed to this.
We anticipate implementing the full LIFTMOR program by mid-February.
Replies to "With the help of a trainer I am working up to the regime described in the..."
That's great Jasperina. And glad to hear you are being careful and thoughtful with this. Learning the proper form and technique is vital. Myself, I really have to keep my body awareness and focus thru each exercise otherwise I can end up with a strain or muscle spasm. Maybe most people don't have to be that exacting but that's how it is for me. I'm currently not doing 80-85% as my spine is a -4 and I'm just afraid to go that high. Hopefully I'll get good gains with Evenity and feel safe to slowly raise the weights I use. For now I'm increasing reps and varying sets and reps in the hopes that while not ideal it may partially substitute for the heavier weights. Best of luck to you.
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@jasperina ,thank you. I need to do some research locally to see if there are any trainers anywhere near me who are familiar with LIFTMOR.