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Posted by u/nurseswholift路

What's the latest on osteopenia and lifting for women? Any practical insights?

TL;DR: Research shows resistance training can boost bone density in women with osteopenia. What strategies are you using for bone health?

I've been digging into the research on osteopenia and how it affects female lifters, especially since I'm seeing more discussions about bone health in our community. A 2020 study by Bjornson et al. in the Journal of Bone and Mineral Research highlighted that resistance training can significantly improve bone density, which is crucial for those of us at risk. The effect size for increases in bone mineral density with consistent lifting was around 0.4, which is pretty solid.

Also, a meta-analysis by Schoenfeld and colleagues pointed out that the combination of progressive overload and adequate nutrition (think protein intake and calcium) really helps mitigate osteopenia. They suggested aiming for around 1.6g/kg of protein daily to support bone health along with your lifting routine.

Anyone else prioritizing bone health while lifting? I'm curious about what strategies or supplements you all have found helpful, especially if you have any tips that come from your own experiences or additional research!

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u/caffeine_and_lifting路

Coffee is life, but don't overdo it, especially if you're focused on bone health! Caffeine can interfere with calcium absorption. I usually stick to a moderate amount, like 1-2 cups a day, and I still get my gains. Balance is key!

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u/creatine_supremacy路

Honestly, some people overthink supplements for bone health. Calcium and vitamin D are cool, but don't forget about magnesium! I take a blend that includes that too. Just remember, nothing beats a solid lifting routine combined with good nutrition. 馃挭

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u/cuttingseason_2024路

I'm in my cutting phase right now, and it's super hard to hit those protein goals while eating less. I always try to prioritize my protein shakes, though. I just read that collagen can help with bone health too! Anyone tried it?

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u/broccoli_and_beard路

I love cooking with bone broth! It's packed with nutrients and can be a tasty way to boost your bone health. Plus, it makes soups so much better. Win-win! 馃憣

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u/momof3_gains路

As a busy mom, I'm all about practical solutions. Lifting at home when I can is key for me, and I make sure my kids are involved too. We do family workouts! It's a fun way to stay active together and also teaches them about health. For bone density, I emphasize bodyweight exercises along with weights when I can.

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u/midwest_lifter路

You're right to be concerned about osteopenia, especially if you're lifting heavy. I've been at it for 10 years and always make sure to include compound lifts. Squats, deadlifts, and overhead presses have worked wonders for my bone density. I also include resistance bands in my routine for a little extra stress on the bones, and I've seen positive results in my density scans. Staying active and keeping that intensity up is really important, and don't skimp on the nutrition!

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u/depressedlifter路

Osteopenia is something I've been trying to get a handle on too. As a guy, I thought it was mainly a female issue, but I've realized bone density is a universal concern. I've been lifting for five years and honestly, bone health wasn't even on my radar until a friend mentioned it. I've started tracking my protein and calcium intake, but I still feel like I'm missing something. Anyone have recommendations for specific exercises that really target bone density? I've heard squats and deadlifts are good, but what else?

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u/saltyngl路

ngl, I thought lifting was all about getting shredded, not bone health! But I guess if it helps, I'm all in. Just remember, don't skip leg day or your bones might be weak. 馃槀

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u/matureliftersunite路

I've been coaching for a long time and the research around resistance training for bone health is solid. I've seen clients really transform their bone density over time. Consistency is vital, and don't just focus on lifting heavier; the mechanics of your lifts matter. Quality over quantity is the motto. Also, weight-bearing exercises are essential, so mix things up with some jumping and agility work.

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u/macrocounter98路

Aiming for 1.6g/kg of protein is a solid target! I track my macros religiously, and my bone density has improved since I started lifting with intention. For me, it's all about numbers, like, if I'm hitting 150g of protein daily, I'm feeling good. Make sure you also consider calcium-rich foods, like dairy or leafy greens, while you're at it.

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u/whey_addict路

Facts! Lifting is crucial for bone density, especially for women. Also, don't forget about your vitamin D! It helps with calcium absorption. 馃槀

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