Weight Training for Bones: LIFTMOR for Osteoporosis

Physical Therapist Margaret Martin discusses weight training for bone health as well as bone density and in particular, the LIFTMOR osteoporosis weights program.
Margaret discusses the effects of weight training on bone health and bone density when you lift to 80 to 85% of your one rep max. She covers the four exercises in the LIFTMOR study and provides guidance as to whether you should follow this weight training program for your bone health and osteoporosis and safety tips to follow.
-Chapters-
0:00 Introduction to Weight Training for Bone Health
0:11 What is the LIFTMOR Program for Osteoporosis?
0:49 Word of Caution with Weight Training for Bone Health
1:29 Four Exercises in Weight Training for Bone Health LIFTMOR
2:11 How to Approach Weight Training for Bone Health
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Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[@margaretmartinpt]

In today's video I discuss the benefits of weight training for bone health.

[@magpiegirl3783]

Thank you for the commentary on the Liftmor trial. Can I just clarify something though? The Liftmor participants were given two months of training prior to lifting any weights. The drop from the bar is also worked up to by doing stomps and heel drops before attempting drops. The Liftmor trial has been developed by Belinda Beck into the Onero training program that is only delivered under licence by qualified physiotherapists. Belinda Beck strongly advises that no one undertake the program on their own and only with qualified physios trained in the Onero exercises. This is not a program to be undertaken in the gym. Whilst Belinda is anxious that as many people as possible are given the chance to do this program, she is equally aware of the need for protection against potential injury and so has not widely promoted the program or the actual exercises to avoid it becoming a "fad" in gyms. I am a person who is undertaking the Onero program, and we are closely supervised every exercise, every participant. We should not be lifting weights that are too heavy that we can't put the bar back on the rack. All of these exercises are "worked into". You start with no weights to develop techniques, then low weights and progressively higher weights depending on the individual. I hope that Onero can be delivered across the world by physical therapists at reasonable cost for people fighting osteoporisis.This is not a program to be undertaken on your own or with a personal trainer. This is a specific, medical exercise program.

[@vorkosigrrl6047]

Thanks, I really appreciate you addressing this topic!

[@margaretmartinpt]

No worries!

[@Conny226]

Thank you 🙏

[@margaretmartinpt]

You’re welcome 😊

[@joseenoel8093]

Yes and I must woman up, accept that simply and only lifting myself just isn't enough! You are beautiful as always!

[@margaretmartinpt]

Thank you

[@anaem956]

I do light weight lifting for my osteopenia , as I also have artrosis ( severe on my neck ) and my Dr said clearly not to lift more than 2 kilos , as it would add more tension on my neck and also not lo lift over my head …. Any more suggestions for those of us who also have artrosis going on ? TY ❤️💐

[@umasharma8337]

Where can I order the vibration machine for osteoporosis ,that you presented with Dr Rubin

[@bethbny]

Would this be safe for someone who already has a compression fracture? I'm becoming very frustrated with the 20 lb limit I was told by my doctor. Thanks!

[@marlenede-abel1336]

Have just started to watch your KZbin’s and I was wondering which of the videos I should purchase when starting a program. They found no issues with my spine after a bone scan but my left hip has some osteoporosis. I am 70 years old.

[@margaretmartinpt]

I suggest you start with the beginner series: learn.melioguide.com/stronger-bones-stronger-body-beginner-i

[@alisonburgess345]

Having a bone density scan next week - I could become a high consumer of your videos Margaret..!

[@Alextodd007]

Hello Alison

[@katrinegolubkov6176]

Hi, thank you for the video! I also came across this study before, and i was wondering whether it is really necessary to use this rep range in order to build bone or, say, 3 sets of 10 reps can be good enough? (the question is relevant for both pre and post menopausal cases)

[@magpiegirl3783]

Belinda Beck has continued her research since the original Liftmor study and looks at the question of reps, times per week and how to accommodate people with particular injuries such as knee arthritis, etc, to continue to develop the program. The Liftmor study was based around lifting 85% of max weight on a single lift (so, if you can deadlift 40kg but only once, then you do 5 reps of a lighter weight before taking a break and then repeating for 5 sets. By doing 5 reps of a heavier weight, you are up to around 80 to 85% of max weight so this is challenging the bone sufficiently. Doing longer reps means you would only be lifting maybe 50 to 70% max weight and does not challenge the bone sufficiently.

[@12thDecember]

Drives me crazy that a highly recommended program requires you not only to go to a gym (none in my area anyway), but also to have a spotter, as if I can count on someone interrupting or delaying _their_ exercise regimen so they can come over and help me with mine. Add to that, it would have to be someone who can handle more weight than I can, which means I wouldn't be able to spot for them.

[@magpiegirl3783]

The Liftmor trial and its subsequent Onero training program was developed as a program to be delivered by qualified physical therapists to avoid injury to people with osteopenia or osteoporosis. This is a program of exercises that should not be done on your own, or in a gym ... you need to be closely monitored to ensure your safety.

[@georgetteboone2529]

Are over head presses safe for someone who has a compression fracture at T7? It is still painful occasionally. Osteoporosis is pretty severe. -5.7 T score. Thank you.

[@magpiegirl3783]

I hope your question was answered at some point. The Liftmor exercises must only be completed under qualified supervision of a physical therapist, so my response would be NO, don't do this. You must get expert guidance. Your question was a year ago, so I hope your health is better since you wrote this. Margaret does have exercises for people with fractures, so worth a look at her programs.

[@monacampisano590]

What do you think about Osteo Strong. DO you think doing that program once a week gets better results than doing your own weight training three times a week and with a trainer at least once a week. Plus yoga classes and bar classes for glutes and weights for upper body?

[@magpiegirl3783]

According to Sherri Betz, there was a comparative study completed of Osteostrong vs the Liftmor exercises and the Liftmor showed better results. Osteostrong say once a week, but for the purpose of the study the Osteostrong was also completed twice a week as is the recommendation for Liftmor. There are also reports of injuries sustained doing the Osteostrong program.

[@brendalowe3975]

I fractured T6 in a supervised Osteostrong session. I do have osteoporosis. Hindsight - maybe if I only had osteopenia.

[@magpiegirl3783]

@@brendalowe3975 ooh … so sorry that happened. I really hope you are recovering well from that. I live in fear of a vertebral fracture. Had no idea that it could happen with osteo and after my diagnosis was terrified even of turning over in bed. I gave Osteostrong a try and after the first intro session, had a really sore neck. I went back for the second session and got a really sore neck again but also had severe vertigo after they put me on their vibration plate. I objected it was too strong and he just said bend your knees. I told my Physio what had happened and she suggested that I seriously consider not doing Osteostrong as she had treated several people with injuries from it. I’ve since read a lot about vibration and osteo and realise that the whole body vibration plates are a potential risk but low intensity vibration is a safer option with genuine research behind it. I am actually now doing the Onero program which is the certified exercise program based on Liftmor and my back feels stronger with much less pain than I’d had in the last 2 years. I wont know till later this year if the program has actually improved my bone density. If not, it will have to be the drugs….

[@carmenross1077]

Not sure why your example seemed to be for real heavyweight. I’m kinda looking and expecting since it’s osteoporosis it would be more real , like dumbbell to those in the pic

[@ploppy193]

I started lifting a 5l bottle of water over my head and ended up with a wedge and edge spinal fracture. So I wouldn't recommend this if you've had spinal fractures.

[@daysoftheboo]

I work out at home I have dumbbells and kettlebells the heaviest kettlebell I have is 30 lb I don't have access to a gym because I can't afford it, I can't afford to purchase heavy barbells and I wouldn't have anyone to spot me because I live alone, can I still strengthen my bones just using the equipment that I have? I am looking into purchasing a pair of 30 lb dumbbells that I can use in place of a barbell that would be 60 lb but I wouldn't be able to hold that on my shoulders like a barbell I would only be able to do squats and deadlifts holding the dumbbells down on my side but can that be enough for me to strengthen my bones just using what I have?

[@margaretmartinpt]

Hi Pippy. Yes. I cover this topic in detail in my book, Exercise for Better Bones. amzn.to/3Fem1EI