1. < Osteoporosis & Bone Health

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?

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cahabagirl | @cahabagirl | May 29, 2023
In reply to @foxy23 "What brand would you suggest for a vibration platform. They are very expensive." + (show)
@foxy23

What brand would you suggest for a vibration platform. They are very expensive.

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I have the LifePro brand, Rumblex Plus 4D.

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cahabagirl | @cahabagirl | May 30, 2023
In reply to @naturegirl5 "@vjkime. I used to lift weights on my own. Since working with a personal trainer I..." + (show)
@naturegirl5

@vjkime. I used to lift weights on my own. Since working with a personal trainer I use machine weights, free weights, and bands. I also work on balance and for that I use a Bosu ball and sometimes a thick pad on the floor where I balance, sometimes with free weights.

With a trap bar I’ve lifted 95 pounds in total (the trap bar weighs 45 pounds, I think, and then 50 pounds was added. Since this lift targets the axial skeleton it is thought to be effective for osteoporosis.

I think you need to be very careful with these types of lifts with the trap bar or any kind of weight as the form (how you hold your body) is very important. Poor form can result in injury.

I also do bridges and planks on the floor to work on core strength. I usually do these on a yoga mat. There are also good yoga classes for bones. I used to attend one of these classes locally until the studio closed when the owner moved away. I like Yoga with Adriene on You Tube. It’s free and she has some wonderful online classes you can access.

Yoga with Adriene

— https://yogawithadriene.com/

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Thank you for the information and encouragement! I will definitely check out the yoga. I am using machine weights at the gym and I can see the results in my muscles, but my next bone scan is 2 years out since I had one 6 weeks ago. I may see if I can get a scan after 12 months if it isn’t too expensive to self-pay.

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1 reply
omta | @omta | May 31, 2023

Hi i’m 90 years old male and have osteopenia in my upper body only my below hip and legs are above normal due to my walking and exercising
I lift weights two times a week with my limit 65 pounds bench pressing which i work up too.
I also do shoulder push ups about 50 hoping to stop the aggression of osteopenia

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1 reply
baguette | @baguette | May 31, 2023
In reply to @cahabagirl "Thank you for the information and encouragement! I will definitely check out the yoga. I am..." + (show)
@cahabagirl

Thank you for the information and encouragement! I will definitely check out the yoga. I am using machine weights at the gym and I can see the results in my muscles, but my next bone scan is 2 years out since I had one 6 weeks ago. I may see if I can get a scan after 12 months if it isn’t too expensive to self-pay.

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Did you ever have your bone turnover markers tested (blood analysis)? That may be a cheaper and easier way to keep tabs on your bone status on a more frequent basis?

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1 reply
Mentor
Helen, Volunteer Mentor | @naturegirl5 | May 31, 2023
In reply to @cahabagirl "Thank you for this info. I’ll ask my trainer when I go in today. Thank you..." + (show)
@cahabagirl

Thank you for this info. I’ll ask my trainer when I go in today.
Thank you for the Cleveland Clinic link. I have used them as a source of good information on other health related topics before and I will definitely check out this link.
Sounds like you are doing the right things.

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@cahabagirl I went to a workout with my personal trainer yesterday and asked him some of your questions. He said that weight bearing exercises that put weight on your "long bones" as in your legs are good for a diagnosis of osteoporosis. For instance, lying on a bench and using free weights in a chest press wouldn't help because in this case you are working your upper body and not your long bones. A seated leg press on a machine will protect your back and still work your long bones. Another idea is to do squats. You can start with your own body weight but then move on to doing squats with free weights. He said not to do squats with a barbell (long bar with weights) as this puts too much weight on the vertebrae in the wrong places.

Again, he said form is key. So you will want to do your exercises with weights with proper form so you won't injure yourself. A friend or your personal trainer can watch you and over time you will learn to watch yourself in the mirror. That's what I do.

I hope this helps.

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1 reply
omta | @omta | Jun 1, 2023
In reply to @baguette "Did you ever have your bone turnover markers tested (blood analysis)? That may be a cheaper..." + (show)
@baguette

Did you ever have your bone turnover markers tested (blood analysis)? That may be a cheaper and easier way to keep tabs on your bone status on a more frequent basis?

Jump to this post

Hi my bone density is checked every two years by Dana Farber cancer center.
Also i enjoy working out as a result i have increased my HDH lipid from 40 which is borderline to 48 Also working out helps my type 2 diabetes

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cahabagirl | @cahabagirl | Jun 1, 2023

I don’t know anything about that but I certainly will look into it. Thank you!

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cahabagirl | @cahabagirl | Jun 1, 2023
In reply to @omta "Hi i’m 90 years old male and have osteopenia in my upper body only my below..." + (show)
@omta

Hi i’m 90 years old male and have osteopenia in my upper body only my below hip and legs are above normal due to my walking and exercising
I lift weights two times a week with my limit 65 pounds bench pressing which i work up too.
I also do shoulder push ups about 50 hoping to stop the aggression of osteopenia

Jump to this post

Sounds like you are doing the right things.

REPLY
omta | @omta | Jun 2, 2023
In reply to @naturegirl5 "@cahabagirl I went to a workout with my personal trainer yesterday and asked him some of..." + (show)
@naturegirl5

@cahabagirl I went to a workout with my personal trainer yesterday and asked him some of your questions. He said that weight bearing exercises that put weight on your "long bones" as in your legs are good for a diagnosis of osteoporosis. For instance, lying on a bench and using free weights in a chest press wouldn't help because in this case you are working your upper body and not your long bones. A seated leg press on a machine will protect your back and still work your long bones. Another idea is to do squats. You can start with your own body weight but then move on to doing squats with free weights. He said not to do squats with a barbell (long bar with weights) as this puts too much weight on the vertebrae in the wrong places.

Again, he said form is key. So you will want to do your exercises with weights with proper form so you won't injure yourself. A friend or your personal trainer can watch you and over time you will learn to watch yourself in the mirror. That's what I do.

I hope this helps.

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Your personal trainer is correct.
My lower body as i mentioned according to bone intensity tests i have every 2years . Is above normal for my age .
The problem is according to tests results i have Osteopenia in my upper body.
I am doing bench presses , shoulder Push ups and i’m also doing Speed bag sessions .
No trainer , i do my own research and i’m fortunate i am self motivated have been all my life and The Proof is in the Pudding
I’m 90 years old fought through prostrate Cancer , Radiation 2014 today cured,2016 coronary quadruple by pass results plenty of energy and Two times a week on a elliptical in my basement get my heart rate up 80% at intervals
Presently fighting Melonoma since 2021 went through clinical trial Tvec and fortunately now Melonoma is in remission.
So you see being Proactive in my
health have giving me the results i need. Also i’m fortunate to live in that part of the country that people come from all over the World for its excellent Health Care

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cahabagirl | @cahabagirl | Jun 2, 2023

Congratulations on your determination and great results! It is encouraging! Thank you for sharing.

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