Weight Training and Osteoporosis • 8 Gym Exercises

Physical Therapist Margaret Martin discusses weight training and osteoporosis. She demonstrates how to modify these weight bearing osteoporosis exercises to make them safer. Margaret is author of Exercise for Better Bones and Yoga for Better Bones.
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FREE COURSE on OSTEOPOROSIS and EXERCISE
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BOOKS on AMAZON
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Exercise for Better Bones - Osteoporosis Exercise Program (Book)
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Yoga for Better Bones - Safe Yoga for Individuals with Osteoporosis (Book)
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Strengthen Your Core (Book)
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VIDEO WORKOUTS and TRAINING ON AMAZON PRIME
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Stronger Bones, Stronger Body - Osteoporosis Exercise Video Workout
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Balance and Fall Prevention Exercise Training Video
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Yin Yoga for Osteoporosis Video
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Aerobics Exercises for Osteoporosis Video | Season 1
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Aerobics Exercises for Osteoporosis Video | Season 2
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VIDEO WORKOUTS and TRAINING ON VIMEO
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FOLLOW MARGARET
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Website: melioguide.com
Facebook: / melioguide

[@elisewile205]

I just joined a gym and found these tips to be VERY helpful. Thank you so much for taking the time to educate us.

[@jeananderson1598]

I recently learned that I have osteoporosis and found your video extremely helpful. You made me more aware of my posture while using the gym equipment. Bless you for taking the time to make this video.

[@tedh7619]

Thanks Margaret for a good session today and for suggesting this video!

[@MsAussiefan]

Many thanks!

[@maylonie]

I'm so grateful for these tips! I have started to workout at a gym and realize now that I have been putting my spine at risk. I am sharing these tips with my trainer!

[@margaretmartinpt]

Hi Mai: Glad you like the tips and happy to hear that you are sharing this information with your trainer. Good luck!

[@MegaMusical10]

Excellent video & instruction, thanks!

[@sue8370]

Great advice, thankyou

[@cbarden8855]

Margaret thank you,this is invaluable for the gym.I am presently having to rethink every action I do,and I wonder your opinion on shoulder press and shrugs using 8 or 10 lb weights,I love to do shoulder work.Is this too stressful on the spine if done seated? Thank you.

[@lynnpep6962]

Thank you for this

[@juliecoles]

Excellent - we always forget about picking up and putting down weights/bars etc when finished!

[@margaretmartinpt]

Thank you.

[@Conny226]

You are the best 👍🏻❤️thank you

[@PRNOBTCH]

I also have lower spine issues but oa on my joints mainly my feet is ruff ty for you video

[@sandyfay9929]

Thank you so much

[@PRNOBTCH]

I have a lot of issues w my feet mainly left foot. Multiple happen toes. And some bine spurs. It's been progressive but this weight train for being seated looks amazing. I have to be so careful to not exert anymore. Can't do power walks or jogs. Limited only to the pool at my gym . Doing slow swims warm up in sauna rm then recover after in steam rm. But I want some weight training seated and leg work without a lot of stress on my feet.

[@Miriam-nr2we]

Excellent video that will surely help me avoid mistakes that could be devastating to the spine.

[@margaretmartinpt]

Thank you!

[@susieallen5757]

Thank you, very timely advise for me.

[@margaretmartinpt]

Hi Susie: Glad to help.

[@laviniabn]

Very helpful, thank you Margaret 😊

[@margaretmartinpt]

You are welcome

[@elboyd5809]

That was really good, thank you :)

[@margaretmartinpt]

Thanks

[@Kay-nq7pi]

Very well explained! Stay blessed . Do you have more videos about correct posture for exercises without machine , like squat and lunges i think i strain my back on doing these.

[@margaretmartinpt]

Hi Kiran. I do. Please check out my exercise program. Most of the exercises required minimal equipment. melioguide.com/products/exercise-for-better-bones-program/

[@margaretmartinpt]

@germanita777 - glad you found the information useful.

[@sheronregamey8725]

Thank you

[@margaretmartinpt]

Stuck inside because of the winter weather? 8 gym exercises for #osteoporosis.

[@susanv3446]

Great information, thank you!

[@margaretmartinpt]

Glad it was helpful!

[@djurdjicaivkovic36]

Great video thanks 👍👍

[@margaretmartinpt]

Thanks

[@akazas1]

this is a very helpful.. excellent

[@margaretmartinpt]

Thank you.

[@nancysporre1768]

Thank you so much for this video . My question is Years ago I worked out at a ladies only gym using the machines , then I had a period in my life that I did not and had moved to a different state and then joined the YMCA . I found when I got back into using the machines that I could not reach them as easily as I did in the Ladies only facility . Now for the question . Do they make different size machines for woman ?? I almost have to get a stepping stool to reach some of the ones in the Y.

[@carmenross1077]

Amazing tips thank you

[@margaretmartinpt]

You’re welcome

[@ashleydasta1486]

Thank You

[@margaretmartinpt]

You are welcome.

[@blissfulbaboon]

Great video!I fractured a lumbar disc and really appreciate good guidance for osteoporosis patients.I wish I could work with you Margaret.Do you work privately with osteoporosis patients?

[@margaretmartinpt]

I do. You can book a time with me here: melioguide.com/services/schedule-appointment/

[@barbaraeinzig4257]

Thanks Margaret. This is great! Where are you located in person and how much do you charge for a consultation session? Thanks again, Barbara in Baltimore

[@margaretmartinpt]

Hi Barbara: Thanks. I am located in Ottawa, Canada but am available for online consultations. You can check out my pricing (in Canadian dollars) and schedule a time with me here: melioguide.com/services/schedule-appointment/

[@stacy695]

Is a functional trainer any good for home use? I am looking at the Inspire Fitness FTX that is on sale at Costco.

[@marladaniel1789]

Very helpful information

[@margaretmartinpt]

Glad it was helpful!

[@roseannlaporta1198]

very helpful!

[@margaretmartinpt]

I am happy that you find the video useful. Thank you.

[@roseannlaporta1198]

Should I be looking to increase the weight on the machines, or should I keep the weight on the lighter side always? thanks

[@margaretmartinpt]

RoseAnn: I am unable to give specific advice without a consultation. If you wish to have one, please visit melioguide.com/services/schedule-appointment/

[@kyoglesage]

I like lat pulldowns but would NEVER do them with the bar behind my neck - too risky for neck damage.

[@margaretmartinpt]

Good thinking.

[@salbers]

Do you recommend wearing a lead vest as osteo therapy?

[@margaretmartinpt]

Hi Stephen. I would not recommend a lead vest. For certain clients I recommend a weighted vest, as long as they can demonstrate good postural form. melioguide.com/osteoporosis-exercise-equipment/hyper-vest-elite/

[@cathrinekatsigianni8823]

Can you give someone with osteoporosis the split squat with light weights?

[@margaretmartinpt]

I encourage individuals with osteoporosis or concerned with their bone health to follow Exercise for Better Bones.

[@phoenixj369]

I don't know why I do not hear any audio. I have been watching some you tube videos prior to this and have audio on those.

[@madhavraj1650]

Only one exercise squats

[@biffy130]

forget the absurd mindless hours at the gym ! Get a weight vest . You can get all your weight bearing exercise while you walk in it ! I like the one by NYKNYC it is cute and after wearing it an hr a day for a year my bone has increased in density 4% !

[@floralbabuitrago1392]

Omg really! I gonna buy one and try it, but still want to go to the gym if I got 4% from the vest and 10% from the gym it Will be wonderful. Thx so much for that info.❤

[@13universalsoldier]

margaret ur beautiful