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?

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

1margot | @1margot | Jun 3, 2023

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.
I have osteoporosis that remained absolutely stable for two years because I use my whole body vibration machine two to three times a week. But to avoid drugs, I'm now adding CAREFUL weekly weight stimulation for upper, core, legs; Dr. Fishman's yoga for osteoporosis; and calcium. I'm keeping my running, ballet barre routine, exercycling, dancing.
Do NOT use a whole body vibration machine every day or it will trash your joints. And 30 megahertz is the only "speed" that builds bone.

REPLY
4 replies
cahabagirl | @cahabagirl | Jun 4, 2023
In reply to @1margot "My research shows we need to lift 4.2 times body weight to stimulate bone growth. And..." + (show)
@1margot

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.
I have osteoporosis that remained absolutely stable for two years because I use my whole body vibration machine two to three times a week. But to avoid drugs, I'm now adding CAREFUL weekly weight stimulation for upper, core, legs; Dr. Fishman's yoga for osteoporosis; and calcium. I'm keeping my running, ballet barre routine, exercycling, dancing.
Do NOT use a whole body vibration machine every day or it will trash your joints. And 30 megahertz is the only "speed" that builds bone.

Jump to this post

This is the specific information I have been seeking. Thank you!!!
Re vibration, I am aware of the 30 MHz for the most effective and safest routine and I do take calcium. I am going to look into Dr. Fishman’s yoga.

I would like to know more about the 4.2 x body weight for weightlifting. Is there a source of information that I can refer to in my conversations with my physician and personal trainer?

Thank you again!

REPLY
2 replies
teb | @teb | Jun 4, 2023
In reply to @1margot "My research shows we need to lift 4.2 times body weight to stimulate bone growth. And..." + (show)
@1margot

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.
I have osteoporosis that remained absolutely stable for two years because I use my whole body vibration machine two to three times a week. But to avoid drugs, I'm now adding CAREFUL weekly weight stimulation for upper, core, legs; Dr. Fishman's yoga for osteoporosis; and calcium. I'm keeping my running, ballet barre routine, exercycling, dancing.
Do NOT use a whole body vibration machine every day or it will trash your joints. And 30 megahertz is the only "speed" that builds bone.

Jump to this post

wondering if that's a typo on the 4.2 x body weight you mentioned? That's just not possible. For me, that would mean lifting 520 lbs.

REPLY
4 replies
cahabagirl | @cahabagirl | Jun 4, 2023
In reply to @teb "wondering if that's a typo on the 4.2 x body weight you mentioned? That's just not..." + (show)
@teb

wondering if that's a typo on the 4.2 x body weight you mentioned? That's just not possible. For me, that would mean lifting 520 lbs.

Jump to this post

I’m somewhat confused about that myself. I’m still searching for more information on that. Exertion can significantly increase the pounds of pressure but I don’t know how to calculate what I need to do to reach 4.2x with my body weight. I did find a supporting article in medical news today but it doesn’t give me the details I need to calculate.

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Mentor
Helen, Volunteer Mentor | @naturegirl5 | Jun 4, 2023
In reply to @1margot "My research shows we need to lift 4.2 times body weight to stimulate bone growth. And..." + (show)
@1margot

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.
I have osteoporosis that remained absolutely stable for two years because I use my whole body vibration machine two to three times a week. But to avoid drugs, I'm now adding CAREFUL weekly weight stimulation for upper, core, legs; Dr. Fishman's yoga for osteoporosis; and calcium. I'm keeping my running, ballet barre routine, exercycling, dancing.
Do NOT use a whole body vibration machine every day or it will trash your joints. And 30 megahertz is the only "speed" that builds bone.

Jump to this post

@1margot Hello, do you have some specific articles or websites you can direct me to? I’m very curious to know about the calculations of 4.2 x body weight. I’m also interested in research articles on the use of a vibration machine.

Thank you for posting this information.

REPLY
2 replies
nen | @nen | Jun 4, 2023
In reply to @naturegirl5 "@1margot Hello, do you have some specific articles or websites you can direct me to? I’m..." + (show)
@naturegirl5

@1margot Hello, do you have some specific articles or websites you can direct me to? I’m very curious to know about the calculations of 4.2 x body weight. I’m also interested in research articles on the use of a vibration machine.

Thank you for posting this information.

Jump to this post

I, also, would appreciate some more information. What brand is your vibration machine?

REPLY
1 reply
Mentor
John, Volunteer Mentor | @johnbishop | Jun 4, 2023
In reply to @naturegirl5 "@1margot Hello, do you have some specific articles or websites you can direct me to? I’m..." + (show)
@naturegirl5

@1margot Hello, do you have some specific articles or websites you can direct me to? I’m very curious to know about the calculations of 4.2 x body weight. I’m also interested in research articles on the use of a vibration machine.

Thank you for posting this information.

Jump to this post

@tsc shared these 2 articles in another discussion.
--- Whole-body vibration exercise in postmenopausal osteoporosis: https://pubmed.ncbi.nlm.nih.gov/26327887/
--- This one was published in November 2021 that warns about dangers of using high intensity vibration, especially with fragile bones:
https://melioguide.com/osteoporosis-exercise-equipment/whole-body-vibration-therapy/

Here's one I shared in another discussion that might also be helpful.
"Animal and human studies suggest that high-frequency, low-magnitude vibration therapy improves bone strength by increasing bone formation and decreasing bone resorption. There is also evidence that vibration therapy is useful in treating sarcopenia, which confounds skeletal fragility and fall risk in aging."
— Vibration therapy: clinical applications in bone – PMC – NCBI:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4458848/

REPLY
1 reply
cahabagirl | @cahabagirl | Jun 4, 2023
In reply to @johnbishop "@tsc shared these 2 articles in another discussion. --- Whole-body vibration exercise in postmenopausal osteoporosis: https://pubmed.ncbi.nlm.nih.gov/26327887/..." + (show)
@johnbishop

@tsc shared these 2 articles in another discussion.
--- Whole-body vibration exercise in postmenopausal osteoporosis: https://pubmed.ncbi.nlm.nih.gov/26327887/
--- This one was published in November 2021 that warns about dangers of using high intensity vibration, especially with fragile bones:
https://melioguide.com/osteoporosis-exercise-equipment/whole-body-vibration-therapy/

Here's one I shared in another discussion that might also be helpful.
"Animal and human studies suggest that high-frequency, low-magnitude vibration therapy improves bone strength by increasing bone formation and decreasing bone resorption. There is also evidence that vibration therapy is useful in treating sarcopenia, which confounds skeletal fragility and fall risk in aging."
— Vibration therapy: clinical applications in bone – PMC – NCBI:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4458848/

Jump to this post

Yes, I always hold my platform at 30MHz.

REPLY
cahabagirl | @cahabagirl | Jun 4, 2023
In reply to @nen "I, also, would appreciate some more information. What brand is your vibration machine?" + (show)
@nen

I, also, would appreciate some more information. What brand is your vibration machine?

Jump to this post

Mine is a LifePro. They offer several options.

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