How Weightlifting Can Save Your Bones

[@margaretmartinpt]

I explain how much weight you need to lift to build strong bones. I also provide a safe path to weight lifting.

[@stephenjones6902]

Great info Margaret

[@shrs.3448]

"Be honest with oneself" - it is so true. Thank you so much for your sharing. Appreciate you from LA.

[@kathleenreese5010]

My son gave me an adjustable weighted vest for Christmas!!! I am going to try it out today for the first time at a low weight and get used to it.

[@bharrison270]

could you give me the brand name, if you recommend it?

[@kathleenreese5010]

Sportsneer​@@bharrison270

[@stephaniebain466]

Thanks

[@margaretmartinpt]

Thank you

[@lauraanthony773]

Great explanation, thank you! 🎉 I’m trying to ameliorate the onset of osteoporosis that runs strongly in my maternal family. This video is encouraging and it’s easy to remember these guidelines. 🎉 💪

[@timwoods3173]

Thank you

[@requinremembers]

The Firm workouts (started in the 80s), especially the earlier ones, are excellent for weight training, balance, flexibility and aerobics, all in one. Hard workouts, where you use weights that challenge you, while continuing to do aerobic moves.

[@tinamerlot4403]

Hi Margaret. I look forward to your videos. I have seen hundreds of videos from various MDs, orthopedists, touting the benefits of a weighted vest. However, a few days ago a coach from Australia negated the benefits of a vest based on her research. You mentioned it in this video. Please put me in the right path. Bty. I have osteopenia. Thank you.

[@wuyan7864]

Is there no benefit to wearing a vest?

[@flameofthewest6196]

Hi Margaret, have you considered becoming a provider for Onero (liftmore -The Bone Clinic in Australia) in your area? There are more available now in the US, but it is soo needed. I'm bern doing the program for 2 months now and it is awesome! Maybe you can team up with other PTs in your area too. My Onero classes are 6 days a week, and overflowing with clients. ❤❤❤❤

[@jonr6680]

This advice is gold, no doubts there. But implementation is ... tiring. For myself, good rest & nutrition are hard to get right. I get that Margaret is a professional coach & movement specialist... But if MM felt like a change of pace, she could start a mindfulness / relaxation/ ASMR channel, her voice is perfect for that, just perfect.

[@tinamerlot4403]

what is ASMR?

[@galiabar-kochva3807]

Thank you💕

[@debramurray2463]

This is so helpful

[@KS-xs8bl]

I love water aerobics and do quite a lot of jumping. Also, I use water weights for upper body strength improvement. I'm hoping this will help with my osteoporosis. (I'm not interested in taking any drugs for osteoporosis, so I try to be consistent. ) I also have discovered walking in the aquatic center's lazy river. I know that is low impact, but during a cold winter I can get some miles in. Thoughts? Thank you!

[@redhen689]

I’ve heard that water aerobics is too low impact for building bone.

[@jillmartin5734]

Yes, it is sadly because the water supports you so much, my doctor told me this , Aqua fit is good for cardio , but weights have to be lifted , it’s not enough….

[@peggytraeg]

Do you have recommendations for weighted vests?

[@bharrison270]

please let me know if anyone tells you

[@brant5632]

I love the systemic approach -how would you apply this to things like a farmer's carry with kettlebells, which are less easily adjustable than weights? Thanks!

[@shimmer8289]

I have a question in October I felt upper back pain reported to gp and oncologist nonsction. At end of Nov became severe interfering with breathing took ambulance to hospital had xray and script for muscle relaxers. 3 w later I was referred to physio. I was instructed to arch like a cat 2 do semi bridge 3 do twists on each side 4 try to touch my knees plus increase walking by 3000 steps. I complied within 7 days my pain was back to an 8. I stopped saw physio next week explained they had me do them again ! The pain increased from a 5 to an 8. Us thus type of flexion recommended in a multiple thoracic frax. Severe osteoporosis? I quit physio.

[@marep5597]

Why does no one ever talk about where you stop increasing weight? I’m 66 and have always done some weight lifting and other strength training most of my adult life. (I walk and do yoga as well.)If I listened to the conventional advice about always increasing weight I should be lifting 1000 lbs by now. I no longer work out in a gym but I do exercise most days at home. When it comes to hand weights 15 is my limit. I also do squats, lunges and deadlifts lifts for example. I have arthritis in my back, hip and knees and I have to balance the need to stay strong without hurting myself. I find this difficult to manage and have never found any good advice on this dilemma - Am I doing too much? Not enough?

[@tinawong7825]

maybe go see a physical therapist?

[@marep5597]

@ I did see one a few years ago but it was all very basic stuff I already knew. I worked with a trainer at a gym for years so I like to think I know how to exercise correctly but I dunno. I have chronic low back pain that has gradually gotten worse so that’s why I worry I’m not doing the right exercises or not doing them correctly. Doctors are useless. They basically shrug their shoulders and say there is nothing they can do. I don’t really expect answers anymore. I just needed to blow off some steam.

[@junxu4438]

You need consistent strength training with progressive overload, your body will adjust to the weight stimulation upwards, then you can increase the weight. Eventually you’ll hit a limit, you won’t be able to add weight indefinitely. Whatever your upper limit is, it should be much higher than 15 pounds. The reasonable progression target for a healthy adult is able to back squat with additional 1x body weight, deadlift 1.5x body weight after 1 year of training.

[@bobp5523]

Healthy adult of what age? A person who starts training at age 20 and continuously trains for 50 years will likely be lifting lower weights at age 70 than he did at age 30 or 40.

[@DoggieFosters]

It's not about increasing weight per se, it's about progressive overload. One can progressively overload by increasing weight, increasing volume, using exercises/technique that stimulates in a new/more challenging way. There will come a time when progressing slows considerably, but it's still the aim.

[@weeverob]

Could you comment on jumping rope. I’ve heard 5 minutes on the rope is equal to one hour of lifting weights. Tx

[@judithholleran6423]

Great video

[@charlieabel1533]

I get my osteogenic bone building from using the ViiiV Isometric machine for neuromuscular fitness and stong bones.

[@workinprogress-ye5or]

It's hard though to do small increments. My weights are 5lbs apart but sometimes I wish I had less. Someone suggested 2lb wrist weights but not sure it that would work.

[@huntsail3727]

Great video? Question: I have been lifting 3x per week for about a year. I made a lot of progress initially, but now when I add weight say to a bench press, barbell squat, or even dumbbell curls it feels like I could strain or tear something so I am not progressing. However, I am able to maintain my gains. Is there a point when you know you have 'reached the goal' and simply maintain yourself where you are? Same thing with the weight bearing. I use a ruck sack to add to my daily mile walk. I am currently carrying 20% of my body weight. It feels good, but if I go higher I feel sore sometimes, or like I may be straining my back. Same question. Thanks!

[@bobp5523]

It depends on your age but it is unlikely you have hit a permanent plateau after one year of training. Gains do come quickly at first. Perhaps you need to vary your workouts a bit such as once a week increasing the amount of weight but decreasing the rep count. That’s just one idea. There are many free resources online on how to vary your workouts.

[@sharonhainesNumber1Red]

Most of my Senior students never go over 3 lbs. Many say 1 lb is “very heavy”. Smh 🤦‍♀️

[@shimmer8289]

Pls don't ridicule I'm 65 and yes a few pounds IS too heavy !

[@sharonhainesNumber1Red]

@ I said that they say 1 lb is very heavy, not a few pounds. And your iced tea weighs more than 1 lb. That is not “ridicule”. Your iced tea does weigh more than 1 lb. And if you carry a purse, that’s much more than 1 lb.

[@sharonhainesNumber1Red]

@@shimmer8289 I see in one of your videos that you have a very large handbag. Much more than one pound!!