Another brilliant article thanks Maryann. I’m osteoporotic in my spine and osteopenic femorally (not sure if that’s a word). Bone health is super important for me. I’m 57. About to go on HRT after changing endocrinologists (while other story). A wonky parathyroid gland accelerated mine though I suspect I was ‘penic’ before then. The correct loading exercises I do weekly with my physiotherapist in the gym. I’ve recently compared my latest DXR to a REMS ultrasound the results were very similar. What REMS gave me is a super easy to understand report and my bone strength score independent of BMD. My DXA report made no mention of a bone strength score. Something else I don’t think we talk enough about, the importance of bone quality and strength. Keep REMS on your radar. The madness as you so rightly point out is even more maddening here in Australia where a DXA scan is offered at 70 years of age! (There are condition exceptions prior to 70 but …). When will our health systems focus on prevention more? Axx
I haven't heard of REMS so thanks for letting me know. And thanks for sharing your story. Sounds like you're doing what you need to do. Yeah, healthcare is so behind the times. Women really need to advocate for themselves!
I discovered SGPT (small group personal training) approx 7 years ago. Have not looked back. Never felt better. Only regret is not discovering it earlier. Now aged 60 do 3 sessions a week. Deadlifts, back squats, overhead presses etc. so grateful for my treasured trainers who have changed my life.
At 44 I’ve been lifting weights for 12 months. Feel the strongest I’ve ever felt- during one of the most challenging years I’ve had to face from an emotional perspective- strength has been an anchor. At this point of Peri- high intensity training and lifestyle choices are serving me well.
Love this! Have been using strength training/natural bodybuilding to retain youthful fitness since my 20s, after first child. It's perfect for busy women because its super time efficient and effective -- essential!! All of us should be encouraged to do lifelong strength training; it curbs appetite, heightens mood, increases metabolism and energy, reduces stress, improves sleep, and then some! I am 67 and my dexa showed mild osteopenia in one trocanter, one forearm (typical locations). Probably could've been better with precision nutrition during pregnancy (2). I advocate for women and strength training every chance I get. What a great piece of work you have done and shared here -- thank you so much!! Godspeed ladies!!
The average age of the LIFTMOR studies is 65. I would talk to your doctor or go to Onero program to find out more. Buff Bones also has good bone health exercises.
Could it really come down to just two exercises to protect our bones from osteoporosis? Compelling evidence for sure. While more research is needed for a definitive answer (isn't it always?), the study is enough for me to look into LIFTMOR and keep the heavy weight routine that I'm already following. I'll keep getting the yearly DEXA scans as well. If you've ever watched a parent suffer multiple bone breaks over the years and a declining quality of life because of those breaks, then you can relate to how crucial it is for women to build bone in midlife.
This research is fascinating. And you're on point when you say that women need DXA tests and guidance in their 40's - not at 65 when they've already lost bone mass.
I just got a DEXA and my BMD has improved! I don't know if it is the HRT or that I have been lifting more seriously and progressively since my last DEXA 1.5 yrs ago. Just sharing that it can improve! I am going to continue lifting because actually although I have been on HRT about that same amount of time I wasn't really absorbing it so I am not sure how helpful it has been.
Timely. Had a Dexa scan last week, waiting on the results. Also just about to implement slow resistance training to failure, one session per week, as detailed in the Drs Eades book The Slow Burn Fitness Revolution.
I’ve seen references to LIFTMOR in videos and articles, but without any real context. I’ve lifted for 35 years, and am gradually moving away from the “bro split” bodybuilding mindset. Thanks for bringing this to our attention
I completely understand. A certified trainer or physical therapist can help. When I went o PT they helped me with form for these two exercises. I'd love if this program was more accessible.
For preventing menopause-related osteopenia, try hormone restoration with DHEA, BIEST and Pregnenolone!
Another brilliant article thanks Maryann. I’m osteoporotic in my spine and osteopenic femorally (not sure if that’s a word). Bone health is super important for me. I’m 57. About to go on HRT after changing endocrinologists (while other story). A wonky parathyroid gland accelerated mine though I suspect I was ‘penic’ before then. The correct loading exercises I do weekly with my physiotherapist in the gym. I’ve recently compared my latest DXR to a REMS ultrasound the results were very similar. What REMS gave me is a super easy to understand report and my bone strength score independent of BMD. My DXA report made no mention of a bone strength score. Something else I don’t think we talk enough about, the importance of bone quality and strength. Keep REMS on your radar. The madness as you so rightly point out is even more maddening here in Australia where a DXA scan is offered at 70 years of age! (There are condition exceptions prior to 70 but …). When will our health systems focus on prevention more? Axx
I haven't heard of REMS so thanks for letting me know. And thanks for sharing your story. Sounds like you're doing what you need to do. Yeah, healthcare is so behind the times. Women really need to advocate for themselves!
Yep. Play some basketball and jump for some rebounds or grab a jump rope. Then lift heavy. It really doesn't take that long at all in the gym.
Good food for thought…tho since I have one bad knee these exercises look un-doable for me.
Have you worked with PT?
Yes, I go to PT for my knee every 2 weeks. He is also a Personal Trainer. Plus I take ballet weekly, and live on a ranch, so many chores…and hills.
I will share the article with him, thanks!
Glad to here! You can talk to PT about modifications for these exercises if you're interested.
I discovered SGPT (small group personal training) approx 7 years ago. Have not looked back. Never felt better. Only regret is not discovering it earlier. Now aged 60 do 3 sessions a week. Deadlifts, back squats, overhead presses etc. so grateful for my treasured trainers who have changed my life.
Sounds amazing!! In my opinion, three days a week is perfect!
At 44 I’ve been lifting weights for 12 months. Feel the strongest I’ve ever felt- during one of the most challenging years I’ve had to face from an emotional perspective- strength has been an anchor. At this point of Peri- high intensity training and lifestyle choices are serving me well.
Love this! Thanks Ness!
I’m sharing this with my friends in their 40’s! Thank you!
Thanks so much!!
Love this! Have been using strength training/natural bodybuilding to retain youthful fitness since my 20s, after first child. It's perfect for busy women because its super time efficient and effective -- essential!! All of us should be encouraged to do lifelong strength training; it curbs appetite, heightens mood, increases metabolism and energy, reduces stress, improves sleep, and then some! I am 67 and my dexa showed mild osteopenia in one trocanter, one forearm (typical locations). Probably could've been better with precision nutrition during pregnancy (2). I advocate for women and strength training every chance I get. What a great piece of work you have done and shared here -- thank you so much!! Godspeed ladies!!
Thank you so much! And you’re an inspiration 😍
What exercises can be done for over 60? Are there any ? I think my dead scan cane back with at risk in the femoral head . Thx
The average age of the LIFTMOR studies is 65. I would talk to your doctor or go to Onero program to find out more. Buff Bones also has good bone health exercises.
Could it really come down to just two exercises to protect our bones from osteoporosis? Compelling evidence for sure. While more research is needed for a definitive answer (isn't it always?), the study is enough for me to look into LIFTMOR and keep the heavy weight routine that I'm already following. I'll keep getting the yearly DEXA scans as well. If you've ever watched a parent suffer multiple bone breaks over the years and a declining quality of life because of those breaks, then you can relate to how crucial it is for women to build bone in midlife.
Thanks Susan. I haven not but have seen the effects of sarcopenia.
Not many people are discussing bone density but I'm glad you are.
Thank you for sharing this person's story. I'll be sure to send this to a few people that could benefit.
Thank you!
This research is fascinating. And you're on point when you say that women need DXA tests and guidance in their 40's - not at 65 when they've already lost bone mass.
Thanks! Yeah it's pretty crazy that's still the stardard.
I just got a DEXA and my BMD has improved! I don't know if it is the HRT or that I have been lifting more seriously and progressively since my last DEXA 1.5 yrs ago. Just sharing that it can improve! I am going to continue lifting because actually although I have been on HRT about that same amount of time I wasn't really absorbing it so I am not sure how helpful it has been.
That's amazing! Good to know!
That is great news, Blair!
Timely. Had a Dexa scan last week, waiting on the results. Also just about to implement slow resistance training to failure, one session per week, as detailed in the Drs Eades book The Slow Burn Fitness Revolution.
Good luck Sharyn! Thanks for the book rec.
I’ve seen references to LIFTMOR in videos and articles, but without any real context. I’ve lifted for 35 years, and am gradually moving away from the “bro split” bodybuilding mindset. Thanks for bringing this to our attention
ha ha! Thanks Lori!
I’m concerned about injuring my lower back
I completely understand. A certified trainer or physical therapist can help. When I went o PT they helped me with form for these two exercises. I'd love if this program was more accessible.