Weightlifting for bone strength

I have a small set of dumbbells and a kettlebell for weights work. To be honest I think it’s a matter of finding someone you take to, on insta or YouTube or wherever, then just get started 😊

I also have osteoarthritis (along with Rheumatoid Arthritis). If you’ve never lifted weights I’d also recommend a gym or physical therapist. Not just injury concerns but proper form so you get the most out of lifting weights

I’ve been a weight lifter since middle school sports, it’s one of my favorite forms of exercise. Don’t be afraid to lift heavier as you progress. I’m 52 , weight lift 3-4 times a week with 10-50 pound weights

I was diagnosed with osteopenia and osteoporosis in 2021 and all the meds upset my stomach, so I joined a gym, hired a trainer and started lifting. Last year my Dexa showed no significant loss of bone from where I was.

I learned that I love lifting. I swapped out trainers in early 2023 and now I get a new training phase very 6-8 weeks. My trainer knows I have bone loss and between that and my other goals, she programs specifically for me.

That said, your main lifts should be these big 5 (or some variation), which are all compound movements. You will get more bang for your buck: squats, deadlifts, bench press, shoulder press, and pullup (or bent over rows). So a good set of dumbbells will get you started. Aim for a set that takes you up to at least 30 pounds per dumbbell. A lot of people like the adjustable ones.

Highly recommend a few sessions with a trainer.

My story is similar to keithurbanlovinpea. I was in the yellow range (don’t know the official term). I had just started doing bootcamp/CrossFit style workouts. My doctor said to continue that and when we rechecked in two years my results were in the green. I do the compound weightlifting stuff- cleans, jerks, presses, back and front squats, etc. If you have a weight/strength gym in your area, check them out. They usually have fitness classes where you lift weights, but they combine it with cardio work. They also offer private training. Don’t be intimidated. If the gym doesn’t make you feel welcomed and comfortable, look for another gym. Most are genuinely willing to work with everyone.

Smaller gyms, rather than the big globo gyms, are usually less intimidating.  Good luck! You can do this!

  So agree with katlady. Any chance you have a YMCA by you? 

  One other suggestion. Take a selfie of your body before you start, even do some old school muscle guy poses. Being able to see your progress can be really motivating!

  You can definitely do this. Everyday activities will become easier. I find weight lifting such a confidence boost. I broke my ankle 2 years ago and had no problem getting around on crutches because my upper body is so strong.

A little late to the party, but my bone density levels went down substantially a few years ago. If I was older, they'd be in osteoporosis levels (I'm 34).

The rheumatologist I see even suggested something as simple as using soup cans as easy weights. I also take a heavy dose of vitamin D weekly and calcium. Increasing dairy was also suggested, though I have to be careful with that because my cardiologist wants my cholesterol to be lower.

Yes, my doctor recommends Vit. D but he doesn't like to recommend calcium supplements. He prefers his patients try to improve their bone density through diet and exercise. If that doesn't work, then he says he'll look for other medical reasons why your bone density isn't improving.

Let me tell you something that will ultimately get you out of the negative space... Lifting makes you feel like a badass. Nothing makes me feel more invincible than being in the gym, throwing weights around in the free weight section or on a squat rack, and tracking my progress