I’d love to hear people’s experiences on how heavy the weights are that people are training with. I was diagnosed with osteoporosis following a fall when I suffered a vertebrae fracture - I passed out after knee replacement surgery. All my t-scores are above -3. When I had physio, I was given exercises with weights which I should progressively increase, but told not to lift above 8kg. I’m nervous about lifting heavier as at 4ft 11 (I’ve now lost 3inches in height) I really don’t want to get any smaller! But having listened to some videos people have suggested I’m not sure this is enough to maintain my current bone density.
Hi Denise Yorks
Have you see this video by a journalist who documented her parents’ strength training. It featured in Saga magazine and is nothing short of amazing.
Thanks. Yes, seen this. It was these weights that made me concerned as they are more than I’ve been advised by a healthcare professional to lift.
It’s difficult when you had that advice. Have you thought about getting a second opinion, or may be discussing this video with whoever told you 8kg should be your maximum weight? They might just restate the advice, but they might also reassess it. Good luck with this.
3 Likes
Do you mean that your by scores are BELOW -3.0? It’s easy to forget that they are minus numbers so if your scores are -3.2 for example, that is lower than -3.0.
My vertebrae scores are -2.7.
I think this is personal to the individual. I use different weights depending on what I’m doing eg when doing a shoulder press I have progressed from 5kg to 8kg. For deadlifts, I am a lot heavier - 30kg. I have a personal trainer and when weights start to feel easier eg I can do 12 reps easily, I try the next one up.
As others have said, I would find a personal trainer or talk to a physio to find out more about what you can safely do. If you can’t lift more than 8kg then it may be that more repetitions are the answer.
Hope this helps x
1 Like
Thanks. I’ve been reading the ROS guidance again as well and that concurs with your advice. I was in pain for well over a year after my fracture so think I’ve got over cautious. I’ve increased the reps but been nervous about increasing the weight.
I’ve been using 1kg weights for a number of years .. and possibly graduating to 1.5 kg. That is plenty! Remember its weight bearing that is important, but necessarily weight lifting.
Hi, I’ve watched this video and am v interested as I’ve been recommended to do this type of weight training. However, it is not clear whether the lady had suffered any spinal fractures before starting the weight lifting. I have just discovered that the pain I’m getting is due to spinal fractures so I’m v nervous about starting this. Has anyone else tried this form of muscle building with previous spinal fractures?
Hi Carole,
if you’re on Instagram you can ask the journalist, she’s very approachable. All I know is that the lady was bent over because of muscle loss. Although she had been diagnosed in her 60s with OP, this was not the reason for her curved stature, so possibly no vertebral fractures. Following her strength training her latest Dexa score has returned her to osteopenia.
I’ve just been watching another video that referred to the lift more trial. It said no-one in the trial had a fracture and their t scores were around -2.5; so either had osteopenia or osteoporosis
1 Like
Thank you GeordieMeg
I’m not sure how to send a question to the journalist via Instagram. If you do, could you please let me know?
Thank you
Hi
Yes, I can do that and report back. Please remind me in a couple of days in case I forget 
. If you’re on Instagram there are some good people to follow. Once you’re following you can usually message them. I follow Dr Jocelyn Wittstein and Dr Lisa Moore pt.
Hi
Just heard back from the journalist, Clare Johnston, who tells me her mother has not had vertebral fractures.
Also, I realised you’d asked me to let you know how to contact someone on instagram. You can search for them using the magnifying glass at bottom left hand corner of your page, then go to their profile and click the message button. Or, there’s an arrow on top right corner on your page. If you click that then search you’ll get their profile that way too. Hope that helps.
Thank you so much!
Carole
1 Like
Hi scores
The more minus scores, the worse is the osteoporosis.
Check on the website for all the positive and minus numbers of the DEXA results.
Kind regards
I have been using 1kg weights for 10 years, in my pilates class. It’s the slow movement when using them that strangthens your muscles .
Perhaps go to a gym and get an assessment but don’t get too hung up on the atual weight.
Cans of baked beans would do initially!