I’ve had several spinal fractures and have been told never to lift with weights and use body weight only or very light resistance bands - if your form is not correct you run the risk of fracturing again. I’d get a second opinion. I’ve had to accept (very reluctantly) working on core muscles and more reps / weight. May not be as good but I’ve been told that’s all I can do.
I have been using 2 kg dumbbells (also 1 kg for certain movements) and medium strength elastic band. I an now ready to increase to 3 kg dumbbells. As long as the form is right I would gradually increase the weights when I can lift them without holding my breath for 8-10 repetitions without failure (failure means that the quality of movement / form becomes compromised - that would mean too heavy).
I agree that your protocol will strengthen muscles, but those of us with osteoporosis are looking to strengthen bones. The LIFTMOR trials showed that heavy-for-you weights are needed to trigger bone building. One can search YouTube for the video ““ONERO Builds Bone without Medication-How’s and Why’s” with Professor Belinda Beck” to a fun presentation by the LIFTMOR primary researcher discussing. She is an entertaining speaker in addition to it being very useful information.
Hi
Yes it would be worth having an opinion from a physiotherapy. I have watched the SAGA video and although I found it interesting, it did not answer the same question as yours.
Awaiting if anyone has any thoughts on the weights…
Thank you for sharing this discussion. Managing the right weight for exercise with osteoporosis can be tricky. I found it helpful to look at supportive resources and equipment that may help with safe strength training at home. Always best to check with your physio first, of course!
I found out I had OP last October after tripping over some damn acorns and breaking my fibula, so new to all this. I was told that the dexa scan result showed I am -3 and was asked about gym and weights. I’ve been going three times a week for about six years and lift, using various machines, 20kg. Having done weights for many years, I would suggest using 2kg to start and moving on to 3kg then 4kg when you feel comfortable. Try 2kg elbow curls and build up or sit down and hold the weights, then stand up holding them.
Hope that helps 