How much weight should you lift with osteoporosis or osteopenia?
The key is to learn the exercise first.
Then use a light weight- even if it ridiculously light.
This video reviews how to do this step by step with squats.
Start With No Weight: The 15-Rep Test
Before you add a dumbbell, you should be able to do 15 squats in good form. That's the bar.
For a lot of women, getting there takes some groundwork first. Low back strength, hip mobility, balance, ankle mobility. We build all of it in class before the squat ever gets loaded.
Start with squats. To learn how to get started with squats when you have osteoporosis please watch this video.
Your First Weight: 3 to 5 Pounds
Once you are able to complete 15 squats, add a light dumbbell.
Then build up to three rounds of 12-15. Then increase the weight.
Sometimes that takes a couple of weeks. Sometimes it takes a couple of months. Whatever weight you're holding, you're giving your body a challenge, and your body adapts by getting stronger.
When to Go Heavier: The Jump From 5 to 10 Pounds
When you can do three sets of 12 to 15 with the 5s, it's time to go heavier.
Here's the snag. Most of us training at home don't own a zillion sets of weights. And sometimes we have foive pounds and ten pounds- and to increase the load means we are doubling the amount of weight. So to go up to the next set of weights- we go DOWN with the number of repetitions.
Put the 5s down and pick up the 10s.
Do 6 to 8 reps instead of 15.
Stay there until 6 to 8 feels steady, then build back toward 12 to 15 over the next few weeks.
Write your reps down. Watching 6 turn into 12 is the most convincing proof you'll get that you are getting stronger, one workout at a time.
How to Keep Getting Stronger With Osteoporosis
There's more than one path to building strength. The goal is to find the path that works best for you.
Higher reps, lower reps, more sets, fewer sets- all those are choices that could work. Our classes teach moderate weight with 12-15 repetitions, with plenty of options to adapt and adjust.
It doesn't have to be complicated. It just has to be adaptable and adjustable for you.
Questions About Lifting Weights With Osteoporosis
What weight should I start with if I have osteoporosis?
Start with your body weight. Add 5 to 10 pounds once you can do 15 squats in good form.
How do I know when to go heavier?
When you can do three sets of 12 to 15 reps and your form doesn't change, move up.
Can I lift weights with osteopenia?
Check with your doctor first, since they know your history. Many women with osteopenia or osteoporosis are told to strength train. What's usually missing is where to start and when to progress, and that's what this post gives you.
How often should I strength train?
Two or three days a week, with a day off in between.
I highly recommend this free five day program designed specifically for women over 50 looking to build strength and bone density with simple easy to follow workouts.
Start my free 5-day strength program
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