Building Strength for Better Bones: Understanding Progressive Overload

[@SusanW-yg8rk]

Thank you so much! Just what I needed today, and was joined by my husband and son. I'll definitely keep this in rotation! Especially liked the posture aspect throughout.

[@sarahmapes_bonebuildersystem]

I am so glad to hear that this one got your family involved! That's awesome ❤

[@rc24888]

Sarah - Hi, and apologies for my delay. GREAT video, so well thought out, and cohesive and helps to provide a guideline for moving ahead. It's true, you need to challenge your bones, and muscles and that can only come with renewed inspiration, Kind of a monthly renewal, one might surmise. Listening to your podcast, I wondered if, you can comment another time on the combination of various venues, such as weights, plates and general excercise. In other words, is it a good thing to be doing so many approahes - a la carte, like a buffet, OR would be protocol alone be more effective? One would most likey conclude that - the more the better. Just interested in knowing your esteemed opinion, since people, I think, have a tendency to go off in all directions, some thoughts would be a cool thing. One thing, you can never get an overload from your wisdom !!

[@sarahmapes_bonebuildersystem]

@@rc24888 This is a great question. In general I would suggest that the best way to go about things with exercise specifically is to use weights 2-3 days per week and mix in yoga or pilates that have been specifically designed for osteoporosis on the other days . In reality not everyone can do that and the next best alternative is to do whatever works best in your body. For people who can’t lift weights then vibration plates may become a good option. Adapted yoga may also be a good option in this circumstance too. The best exercise is the kind that works well in your body. I hope this is helpful. If you have more questions, please ask❤️

[@rc24888]

Sarah, apologies my last email was sent prematurely, but you caught the drift. Variety is the spice of life, er - lift. Great comments 🎉🎉

[@sarahmapes_bonebuildersystem]

@@rc24888 It's all good!

[@hazelfleming8941]

Thank you very much for this, Sarah. I have been concerned about this as I do the same routine each day. I will make some changes! 😊

[@sarahmapes_bonebuildersystem]

That sounds awesome! Some small changes and you will be in good shape ❤

[@mandysmith7812]

Thank you, another great video 😊

[@sarahmapes_bonebuildersystem]

I am so glad you liked it ❤

[@Roni78z]

Can you do a video about colas, sodas and carbonated water and their potential impact on bone health?

[@sarahmapes_bonebuildersystem]

Yes, I can do that ❤

[@Roni78z]

@@sarahmapes_bonebuildersystem Thank You! It’s so confusing!

[@JGH1708]

Im 53 year old male who has done strength training for 30 years. I have osteoporosis.

[@dotjeff4543]

Do you have a bowel condition or disease, or have you been taking medication chronically over a long period of time that might be interfering with your ability to absorb nutrients?

[@sarahmapes_bonebuildersystem]

I am so sorry! That has to be incredibly frustrating. I encourage you to have your doctor look at nutritional deficiencies and also the possibility of autoimmune conditions. Thyroid, autoimmune, and even celiac disease can all contribute to developing osteoporosis. Do;n't give up on teh weight training though even though it has not left you exactly where you want to be it is still helping...

[@daysoftheboo]

Sometimes I wonder this myself for example the most I can squat with my barbell is 34 lb, the barbell weighs 11 lb and when I put on plates it comes up to 34 lb, but when I get stronger I don't know if I will be able to squat heavier because I work out alone I don't have anyone to help load the bar on my back and spot me, but any other exercise like deadlifts that doesn't require someone to help you I can safely do progressive overload it's just doing squats that I'm worried about

[@sarahmapes_bonebuildersystem]

Squats work well for some people and not so well for others. If I do too many of them, I have a knee that gets agitated even with good positioning... I swtich up what I am doing and end up doing a lot of lunges switching sides in between. Give that a go and let me know what you think 🥰

[@daysoftheboo]

@@sarahmapes_bonebuildersystem I do lunges also with my barbell It's definitely more challenging than squats but I don't know if I can progressively overload putting more weight on my barbell because I worry if it'll be too heavy for me to lift onto my shoulders and there won't be anyone to help me just in case For that reason is it okay to not progressively overload with squats Or weighted lunges with my barbell?

[@sarahmapes_bonebuildersystem]

@@daysoftheboo Part of the progressive overloading is changing what you are doing. Even if you are using hte same weights when you do slightly different exercises you body will still get the progressive overloading. Switching back and forth betweeen squats and lunges will help you get there even without progressively heavier weight ❤

[@daysoftheboo]

@@sarahmapes_bonebuildersystem AAAWWWW i see!! I love this! So progressive overload doesn't necessarily mean we have to continue adding more plates to our barbells or continue lifting heavier dumbbells? Progressive overload means changing the workout challenging the muscles not necessarily lifting heavier heavier heavier but doing workouts that will stimulate the muscles? It feels like different muscle stimulation from doing lunges and squats , I also have a 20 lb weighted vest , when I do lunges and squats with my weighted vest that also feels much different than my barbell, even though my barbell is 34 lbs my weighted vest sometimes feels challenging and it's only 20 lb but it's because the weight is distributed in a different center of gravity right? Then this is perfect for those of us who can't afford to either get heavier equipment and like me who work out alone and don't have anyone that can spot us put more plates on barbells stuff like that 😄

[@sarahmapes_bonebuildersystem]

@@daysoftheboo You have this one totally ❤