How much weight lifting is required to build bone?

Posted by cahabagirl @cahabagirl, May 28, 2023

After a full year of weekly Osteostrong sessions, my T scores remained the same: spine -1.7, right hip -1.5, and left hip -1.3. While I’m glad that the scores were no worse, I decided that it wasn’t worth the expense. My physician told me that I can increase my bone density with weightlifting even at the age of 73. I am 5’7” and weigh 122 lbs.
So, I’ve joined a nice fitness center at a fraction of the cost and signed up for a personal trainer for 6 months.

At our first session, I told the trainer that I want to build bone, and I’m training twice a week. We started with low weights and he has me increase the weights each time. He told me that I am likely to see an increase in weight due to the building of muscles. I admit that after only 5 sessions, I like the changes I’m seeing but I don’t want to look like a bodybuilder and certainly don’t want to have to buy a new wardrobe.
My question is how does one determine how much weight will build bone? I assume that amount would vary depending on each person’s physique. If so, how does one calculate that?

Interested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.

cahabagirl | @cahabagirl | Jan 6 12:59pm

In reply to @vixstermoves "Hello, Which vibration plate are you using?" + (show)

I have a LifePro Rumblex Plus 4D and really like it.

cahabagirl | @cahabagirl | Jan 6 1:14pm

In reply to @debkincaid "Ballet!? Do you go to an actual class? I am trying to get back into ballet..." + (show)

The recommended setting is 30Herz according to studies from the NIH. On the Rumblex, that would be ‘15’ setting.

cahabagirl | @cahabagirl | Jan 6 1:17pm

LifePro guide

1margot | @1margot | Jan 6 5:22pm

In reply to @debkincaid "Ballet!? Do you go to an actual class? I am trying to get back into ballet..." + (show)

I used to be a ballet school demonstrator, so I just do a classic barre routine. And I watch Baryshnikov videos for inspiration--you stand taller just watching him be extraordinary beyond words. Know what's great? Get ballet barre music online to do your routine to--piano with perfect rhythm. Several pianists who've composed their own music. It makes you perfect your form to do it with a real ballet studio piano! (Like watching Baryshnikov)
Ballet is amazing for strength and flexibility and balance.
30 megaherz is the setting that strengthens bones. Even once or twice a week should help. I do planks on my whole body vibration machine to strengthen my arms. We don't want to break a wrist!

1margot | @1margot | Jan 6 5:32pm

In reply to @vixstermoves "Hello, Which vibration plate are you using?" + (show)

Now I'm using a VIBRATION THERAPEUTIC High Frequency Linear Vibration Plate Model VT003F 2020 Version. It is small, black, unobtrusive. Up and down, not rocking, of course.

My gorgeous big BH Fitness VS.5 simply quit working. It wasn't broken, but it needed maintenance after five years, and I couldn't find a WBV machine mechanic in San Diego. It was huge, and it is nice to have a small one now. And WAY less expensive.

debkincaid | @debkincaid | Jan 6 5:42pm

In reply to @cahabagirl "The recommended setting is 30Herz according to studies from the NIH. On the Rumblex, that would..." + (show)

Thanks for this info Cahabagirl! Do you just use the Pulsating mode? And do you stand on the middle dots? Also do you use it barefoot?

cahabagirl | @cahabagirl | Jan 6 7:07pm

In reply to @debkincaid "Thanks for this info Cahabagirl! Do you just use the Pulsating mode? And do you stand..." + (show)

I only use the vibration…none of the forward and side movements. I always do it barefoot but put a pad on top first. I place my feet apart towards the sides for max vibration at 30 Herz. I do squats.

Sometimes I’ll time myself standing on one leg at a time to help strengthen balance.

Then I’ll sit on it tilting back holding on to the sides of the platform, and do the ‘bicycle pedaling’ routine to strengthen my abs.

teb | @teb | Jan 7 8:00am

In reply to @1margot "I used to be a ballet school demonstrator, so I just do a classic barre routine...." + (show)

I was a dancer as well and miss it terribly. I wish I could find an in-person class that's geared towards older movers like I had when I lived in Portland and NoCal but nothing like that exists here in SoCal. I agree with you completely that when I watch dancers or even just talk about it, my posture elongates (like right now!). I guess that's our training kicking in. I found some great ballet class videos on youtube by Kathryn Morgan. I generally do her barre when I don't have a hike or class that day. She's terrific.
https://www.youtube.com/channel/UCJ7v_GfFQaVoaPak9_SwR5A