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.

allthatjaz | @allthatjaz | Jan 11 7:37pm

I understand that because u did not lose bone mass what u were doing was working because as we age it declines

cahabagirl | @cahabagirl | Jan 11 8:08pm

In reply to @allthatjaz "I understand that because u did not lose bone mass what u were doing was working..." + (show)

Yes, that’s quite likely the case and I’m grateful that I didn’t lose any thing. Osteostrong is so expensive, I’m trying some of the other options this year.

gigi4 | @gigi4 | Jan 12 8:37am

In reply to @debkincaid "I am interested because people who lift weights for decades are a minority. How often do..." + (show)

Increase reps when it gets easy, increase weights when it gets easy. You want to feel your muscles start to fatigue.
Example: if I do three reps of eight easily, I’ll do another rep. If it’s easy, I’ll increase the weight. Increase weights incrementally - go from a 3 lb. weight to a 5, to an 8, to an 10 etc.

debkincaid | @debkincaid | Jan 13 9:07am

In reply to @gigi4 "Increase reps when it gets easy, increase weights when it gets easy. You want to feel..." + (show)

would you mind sharing your basic routine (exercise, weight, reps/sets)?

mannism | @mannism | Jan 15 7:41am

First, you do not need heavy weights to train. Second, you will not gain weight by building muscle. I have weight-trained for 40 years and, at 76, am as fit as someone 25 or 30 years younger. Find a competent trainer, preferably one that doesn't resemble a Popeye cartoon.

cahabagirl | @cahabagirl | Jan 15 12:15pm

In reply to @mannism "First, you do not need heavy weights to train. Second, you will not gain weight by..." + (show)

Popeye cartoon… yes, I’ve seen those at the gym. 🙄

wendyhawk | @wendyhawk | Jan 16 10:41am

Can we also address how not to lift weights and exercises to avoid? I have been told to avoid loaded forward folds/all forward folds and squats w weights? Is there anything else I should avoid?

coffeyrush | @coffeyrush | May 9 12:17am

In reply to @1margot "My research shows we need to lift 4.2 times body weight to stimulate bone growth. And..." + (show)

Hi - It would be helpful to know if your research was done in a professional capacity ir if this is anecdotal evidence. You say, "My research shows we need to lift 4.2 times body weight to stimulate bone growth. And we have to hold that weight 40 seconds--more than 78 seconds does no additional good. And we should do this major weight-lifting only once a week because if we do it more often, the bone growth slows..." So for me I would be lifting 600+ pounds and holding it for a minute or more. On other forums, participants have described good results without mentioning such heroic gestures.

1margot | @1margot | May 10 12:24am

In reply to @coffeyrush "Hi - It would be helpful to know if your research was done in a professional..." + (show)

Hi--I researched carefully, using Harvard, Mayo, Cleveland Clinic, and sources like OSTEOstrong and other commercial gyms. I found that the trainers at OSTEOstrong were using the same information I was. But I researched at least a year ago, so feel free to do new work.
I decided to do my own OSTEOstrong routine at home, using a bull bar for upper body, exercycle lifting for core, yoga block for adduction, lying on my back and lifting our piano with my legs, and then standing 10 minutes on my own WBV machine. You can laugh! At OSTEO, you get the exact number of pounds you're lifting or pressing. And I can't know that. But if I'm pushing as hard as I can at home just as I'd be pushing as hard as I can on the OSTEO machine that measures, I'm getting the best workout I can. I am getting stronger--but I am doing PT, running, yoga to build bones, plus ballet barre routine. Obviously, TIME is a factor if you're exercising this much. So that's one reason I created my own OSTEO routine for home.
You're right: we don't need to be heroic; who can lift 600 pounds? Progress is a good goal.

1margot | @1margot | May 10 1:26pm

In reply to @1margot "Hi--I researched carefully, using Harvard, Mayo, Cleveland Clinic, and sources like OSTEOstrong and other commercial gyms...." + (show)

The research showed 42 to 73 seconds. Gotta hold it those extra two !
😁
And some research found that exercising too much between the huge weekly efforts actually slowed progress. Yes, we have to alternate big arm days with big leg days so our muscles can rebuild and grow after we tear them with strenuous exercise, but I’m finding good results from exercising every day pretty hard with a partial day off each week. But that’s just me, not research.