Now that I’m of a certain age, I must endure many insurance recommended tests. One of which is the DEXA Scan (aka: bone scan). For those who know me, I’ve always been a daily exercise kinda gal. So when I got the news that I had osteoporosis I was bummed. If you don’t know, Osteoporosis is a bone disease that causes the bones to become weak and brittle.
My exercise regimen has always included strength training, cardio and yoga over the past 3 decades. That’s why I felt so unhappy with the diagnosis.
I Found a Solution Down Under
It didn’t take long for me to find an osteoporosis study performed in Australia called the LIFTMOR Randomized Control Trial. Click here for details. Basically it is a heavy weightlifting program that also incudes one set of impact-based exercises. After fact-checking all the references in the article I decided to give it a try.
My first roadblock came when searching for a trainer to help get me started. The program suggests using someone certified in the program. I understand two reasons behind that suggestion. The first is safety for participants who are unfamiliar with lifting weights. The second is that the program suggests using a weight that is 80% of your one-rep-max. Simply put, find the heaviest weight you can lift in a given exercise for one repetition. Multiply that weight by 80%. That will be your training weight for that exercise.
Example: You can Deadlift 100 pounds one time using full range of motion. Multiply 100 x .8 (80%) = 80. So, you will lift 80 pounds in your deadlift.
You can probably understand why having a trainer is a good idea to get started .
The Exercises
There are only 3 weightlifting exercises and one impact exercise. Each of which should be performed as 5 sets of 5 repetitions.
Example: Do 5 repetitions, rest 1-2 minutes then repeat 4 more times with each exercise. Do this 2 days a week (a rest period of at least 48 hours is needed between workouts).
The exercises include:
Barbell Deadlift
Overhead Barbell Press
Barbell Squat
Squat Jumps (other impact exercises options are jumping jacks, jump rope & box jumps)
This is my go to video: https://youtu.be/zkLPFZV43r8?si=5Z3trqE7IrYUjT2T. If you don’t want to listen to the clinical details, then skip to the exercise examples.
Here’s What I Did
I couldn’t find any LIFTMOR certified trainers in Florida. That did not discourage me. Since I worked as a personal trainer for many years, I decided to give it a go on my own. First, I guessed my 80% of one-rep-max by adding and removing weights as needed. I wanted it to be difficult without compromising form.
FORM = Each rep uses full range of joint motion without wobbling or struggling.
If it was too difficult, I lightened the weight. If it was too easy, I added weight. Watching in a mirror is necessary. When I determined my weights for each exercise, I logged them in my phone’s notes app.
I had initially thought that 5 sets of 5 repetitions would wear me out. It didn’t! In fact it was invigorating! And after just a couple of weeks I was noticeably stronger.
Keep Adding Weight
After the first few weeks the weights became easier. It’s important to increase the challenge as you get stronger. I did this by adding 2 repetitions on the last set. Then at the next workout I added 2 repetitions to the last 2 sets. Once I was capable of completing 7 reps for all 5 sets, I added weight. Then I went back to 5 reps.
My Results
I followed the program as consistently as possible for about 6 months. Then I had a second DEXA Scan. My doc and I were ecstatic with the results that showed small improvements in bone density. My Osteoporosis diagnosis was reduced to Osteopenia (a precursor to Osteoporosis).
I plan to continue the program for the rest of my days. My hope is that the news of this program will spread throughout the country and become readily available.
If you have been diagnosed with osteoporosis or want to avoid it, give the program a try. I recommend studying up on it first. Then find a trainer who is willing to also study up on it. If you do try it, let me know how it’s working out for you.
Until next time, have a Happy and Healthy 2025!
P.S. A lot of subscribers missed my last post because of issues on my end. Sorry about that. You can find it here.
Note: This blog is sponsored by me, Karen J Adams. Any recommendations or suggestions are my own without the exchange of money.
Unpublished work © 2025 Karen J Adams