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Zillagreybeard 4 years, 10 months ago.
Women and Weight Training for Osteoporosis
Discussion in 'Female Fitness' started by missfit, Dec 27, 2019.You must be logged in to reply to this topic.
DeusChem replied 2 months, 4 weeks ago
Kristenmitchell replied 2 months, 4 weeks ago
DominicThomas replied 3 months, 1 week ago
Did you know that weight training for osteoporosis .. not just walking or doing aerobics, but lifting weights .. can help protect your bones and prevent osteoporosis-related fractures?
Studies show that strength training over a period of time can help prevent bone loss and may even help build new bone.
In one study, postmenopausal women who participated in a strength training program for a year saw significant increases in their bone density in the spine and hips, areas affected most by osteoporosis in older women.
Maintaining strong muscles through weight training helps to keep up your balance and coordination .. a critical element in preventing falls, which can lead to osteoporosis related fractures.
We lose so much muscle as we age that by the time we’re 70, we only have about 50% to 55% of our muscle mass left. That explains why we feel weak and tired as we age, and we can prevent some of that with weight training.
So get to lifting ladies!!
My wife has this and she has trained with me since being diagnosed. I would follow the regular novice program starting conservatively and adding weight more slowly. You’ll want small plates right away. If you aren’t 100% confident that you are getting the form then you need a coach or another experienced lifter to walk you through the lifts until you are confident.
Your muscles will outpace your bones in increased capacity, but to some extent that is alright since they’ll be better at their job of supporting your spine and other structures as you get stronger with article.
That being said, slow and consistent progress is (in my humble opinion) going to be the best thing for you.
I’m not sure if you have lifted much before, so the following is a hypothetical:
Even if you are only adding 2.5 pounds to a lift per week, that’s 25 pounds in 10 weeks, more than 125 pounds in a year. Let’s say you make a goal to add 100 lbs (allowing for resets, etc)
If you go from a 65 pound squat to 165 pounds in a year you will have accomplished something very cool and you will have made everything stronger. With proper nutrition, attention to recovery and good training habits that or more is within the realm of possibility.
Happy lifting!
(edit) you might consider getting your dead lift and squats fairly strong before trying power cleans.
Good advise.