Been working with a personal trainer. I can dead lift 115 pounds, back squat 90 pounds and overhead lift 45 pounds. Just had my dexa…woot….up 4.2% in spine and 5.4% in hip. The wrist…meh…a small .1 increase but still in the right direction. Thank you, Dr Doug, for all the information I’ve received from your videos.
Dr Doug. I have your Amazing book and I have read it and done everything what you have suggested. Thank you from the UK. I have a low bone density. I'm,doing the Lift heavy trial which Belinda has recommended and enjoyed it so much. Only twice a week in the gym with a trainer. I no longer have any back pain,it has corrected it,👍. ❤
Really everyone from age 30 on needs to realize the importance of maintaining muscles and bones. The current emphasis is on those of us who are basically trying to dig out of a hole. I’m going to start recommending this page to younger people in hopes that bone care becomes the new skin care. Ha.
❤❤😊😊what an education podcast presentation between Dr Doug Lucas and Dr Belinda Beck ,training and managing osteoporosis thanks God I happened to watch your professional presentation exercises for healthy muscles bones to prevent and manage osteoporosis I been diagnosed of osteoporosis Lucy watching from Australia ❤❤❤❤❤❤
Absolutely scared to death of trying a dead lift … . we should have a youtube vidio of a specialist doing the exercises for osteoporosis , so those of us at home that can’t afford to see a specialist, can learn from ❤
I was the same after my diagnosis. I learnt most of the techniques from UA-cam and started with 10Kg. 1,5 years later I am able to lift 60Kg. Initially, I used a pole strapped (under waist belt and bra) to my back to make sure it made contact throughout the whole movement. Confidence follows technique. UA-cam and instagram can be great tutors.
@@BBurns-vg9om no one with osteoporosis has to deadlift 250+ lbs. There are ways to safely do this without a trainer. If you have never had ANY body awareness - then yes you can barely get in and out of bed without a trainer.
I too am discouraged after listening to this. I’m in an urban area yet neither Osteostrong nor Liftmore training is available. Does that leave me with diet, supplements and balance exercises ? It feels that way.
How fantastic to discover your video on Onero and Dr. Beck just after I returned from my first Lyftmortraining session with an increase in weights (going from from 10pds to 12.5 on the dead man's lift portion using a dual cable weight machine in my building's gym). The cautions you and Dr. Beck raised, emphasizing the importance of doing Lyftmor with a knowledgeable osteoporosis trainer were sobering because I'm 70, have a T-score of -3.0 and I began the Lyftmor exercises about four months ago with only one supervised session with a untrained trainer who didn't attempt to calculate my one-rep weight maximum but was helpful in other ways. (No Onero outlets in Canada yet.) This vide was the best I've found on the details of Lyftmor. My only regret is that Dr. Beck didn't offer an opinion on heel drops (in my case with six pd weights in both hands in the hope it will increase the impact following your heel drop youtube item) that I'm using in place of the Lyftmor pull up and drop, which is beyong my current capacity. .
I've watched quite a number of Prof Beck's interviews, because I always learn something new, and she will not comment on any one particular exercise, for the reason that each person's situation is different, and should be properly evaluated by a professional before beginning the program. Honestly, your best option would be to find a PT in your area, or someone with the appropriate clinical experience (your regular trainer at the gym probably does not have the right background) and approach them with the possibility of them becoming a licensee. Don't work with unqualified people. I spent years working on circuit machines and just ended up with T-Scores below -3. Onero works because of the way it is delivered. Liftmor is not a public training program. It was a clinical study done with selected participants. Onero, although based on the work from the Liftmor trial, is a training program offered to the public only through PTs /Exercise Physiologists with Onero licenses, and does more than the Liftmor study exercises.
Grateful for anyone who works to improve bone health but what I get from her interview with you Dr Doug, is that no one with osteoporosis can lift weights without a trainer. reality is that most of us are depleted of money due to medical bills or trying everything we can get our hands on to build bone. We don’t have money for trainers. I’ve lifted weights since 9th grade and am 56 years old but still have osteoporosis. Are you saying I should not continue to lift because I don’t have a trainer?
No she is saying that if you start doing impact training without a trainer then you are risking injury. And obviously injury will set your whole goals back while you recover. But she is talking very much about the impact work (the dropping down from height ) and starting with dead lifts, as technique is very important. If you have been doing dead lifts for years in sure you know the safe technique. So please don't stop doing weights, it's so important, but do remember you need to increase the weight you lift to make gains. Good luck
Its great to do all these in a gym with a good trainer. It took me anout 3 months to properly lift a dead lift. My trainer makes sure I do,do it correctly. I could and would not do all these exercises without a trainer ❤.
I'm so sorry but please correct me if I am wrong. What I heard from Dr. Beck says is that no other program can build bone except if you use her program. That there are no studies that support other programs except for hers. That really really discouraged me! Especially since I do not live in Australia! I go to OsteoStrong, I walk (I know that isn't especially great for building bones...but thought I would add} lift weight 2x/week, and other things like heel drops, AlgaeCal plus my diet. I was quite upset after listening to her today. I'm trying to stay positive....but wished that I hadn't listen to this today.
You can absolutely build bone without Dr. Beck’s program. It’s frustrating hearing about a program like this that could help, but the details aren’t shared. I totally agree. I was diagnosed at 35 with osteoporosis, and my bone density only ever stayed the same or dropped for 18 years, despite my improving my Vitamin D levels, walking, and taking AlgaeCal. Finally, I had a fracture when lifting a heavy container of wet leaves, and it was time to get serious. I started with PT to recover from the fracture, and I saw a naturopath for hormones while waiting to see a menopause expert, since my PCP and GYN were unwilling to prescribe them. Then I had surgery to repair separated abdominal muscles from a twin pregnancy, so I could have core muscle strength again and be more active. I finally got on a regimen of bio identical hormones and ate 5 prunes a day, plus Vitamin D and K2. I bought a vibrating platform and stood on it daily, in addition to going on walks. After a year, my lumbar density is up 8%, and my hip is up 2%!!! You can indeed make a change without spending thousands.
Hi. You two are amazing and thank you for the information. I have been following you two with all your videos for a year. I have a personal trainer. I started last November 2024. Now in December 2024 I am dead lifting 75 kgs,,,, Overhead lifting 90 kgs,,,leg press pushing weight 297 Kgs. I do jumping from a small platform,I do exercise on resistance bands. I go for a Rems test in January,6 th. I just prey it has worked. I spend 2 hours in the gym. One hour on a Tuesday and one hour on a Friday. I do jumping at home and I walk around the garden with heavy weights. I wish you could set up a Bone clinic in the UK. And Dr Doud Lewis you could be part of the UK too . I have had to do all my own research and found you two. Thank you. From the UK ❤❤❤
To strengthen safely, focus on resistance training like squats, deadlifts, and overhead presses under professional supervision. Start with lighter weights and gradually increase to 80-85% of your maximum capacity. Add low-impact exercises or balance work to build confidence, and aim for 2-3 sessions per week to see consistent progress.
It isn't very clear regarding Dairy. I have heard so many Drs who are working with Keto & Carnivore diets that there is so much in dairy that is not good for us at all. I have been off and on Dairy for many years thinking I was helping my Osteoporosis, but that does not seem to be the case so I have stopped again.
Thank you! I have been using osteogenic loading machines since 2017 and nine weeks ago, I was injured when my knee hyperextended and the tibial plateau was fractured! I have no idea how it happened. I am now exploring this as an alternative to the osteogenic load machines since I am definitely not going back. I am in Florida and will look for help with weight resistance. If there is someone in the Tampa area following this program, how would I find them?
Its very difficult to find a dr that specializes in osteoporosis let alone a trainer or PT. I'm 63 and have severe osteoporosis in my hip and spine. I strength train and do deadlifts but I use a device called the Backbon that I ordered online. It really does help to keep my spine in alignment. I consulted a PT 10 yrs ago when I was diagnosed. Now after researching this disorder I realize that he knew nothing. I feel very confused and frustrated trying to navigate all of the info that is out there.
I’ve been weightlifting (relatively heavy) and impact exercising for 30 years (I’m 55) and just got a -3.6 spine and -2.6 hip t-scores. I’m desperate to find a place to implement this protocol. Have had no luck. Any advice for someone in Chicagoland?
I've started Onero with a licensed PT 2 months ago. Love it! All the drs I saw re: osterio said exercise has no impact, and just take the drugs. I intend to prove them wrong.
I’ve been watching PT specializing in Osteoporosis and one of them is a deadlift. I’ve been doing deadlift and feels good. It’s done properly hip hinge. So that’s a mistake someone using too heavy.
Been working with a personal trainer. I can dead lift 115 pounds, back squat 90 pounds and overhead lift 45 pounds. Just had my dexa…woot….up 4.2% in spine and 5.4% in hip. The wrist…meh…a small .1 increase but still in the right direction. Thank you, Dr Doug, for all the information I’ve received from your videos.
Improve your bone density??? Really??
Dr Doug. I have your Amazing book and I have read it and done everything what you have suggested. Thank you from the UK. I have a low bone density. I'm,doing the Lift heavy trial which Belinda has recommended and enjoyed it so much. Only twice a week in the gym with a trainer. I no longer have any back pain,it has corrected it,👍. ❤
Really everyone from age 30 on needs to realize the importance of maintaining muscles and bones. The current emphasis is on those of us who are basically trying to dig out of a hole. I’m going to start recommending this page to younger people in hopes that bone care becomes the new skin care. Ha.
What a breath of fresh air.
❤❤😊😊what an education podcast presentation between Dr Doug Lucas and Dr Belinda Beck ,training and managing osteoporosis thanks God I happened to watch your professional presentation exercises for healthy muscles bones to prevent and manage osteoporosis I been diagnosed of osteoporosis Lucy watching from Australia ❤❤❤❤❤❤
Absolutely scared to death of trying a dead lift … . we should have a youtube vidio of a specialist doing the exercises for osteoporosis , so those of us at home that can’t afford to see a specialist, can learn from ❤
There are about 15,000 experts online that already show this. You can start with little to no weight.
I was the same after my diagnosis. I learnt most of the techniques from UA-cam and started with 10Kg. 1,5 years later I am able to lift 60Kg. Initially, I used a pole strapped (under waist belt and bra) to my back to make sure it made contact throughout the whole movement. Confidence follows technique. UA-cam and instagram can be great tutors.
I call it ‘ U tube University!’
You do need a trainer to train you. It is very important to lift correct on a dead lift.❤
@@BBurns-vg9om no one with osteoporosis has to deadlift 250+ lbs. There are ways to safely do this without a trainer. If you have never had ANY body awareness - then yes you can barely get in and out of bed without a trainer.
I too am discouraged after listening to this. I’m in an urban area yet neither Osteostrong nor Liftmore training is available. Does that leave me with diet, supplements and balance exercises ? It feels that way.
Onerous looks so promising. Thank you for providing this important info!
This all sounds great but how do I find a qualified trainer?
How fantastic to discover your video on Onero and Dr. Beck just after I returned from my first Lyftmortraining session with an increase in weights (going from from 10pds to 12.5 on the dead man's lift portion using a dual cable weight machine in my building's gym).
The cautions you and Dr. Beck raised, emphasizing the importance of doing Lyftmor with a knowledgeable osteoporosis trainer were sobering because I'm 70, have a T-score of -3.0 and I began the Lyftmor exercises about four months ago with only one supervised session with a untrained trainer who didn't attempt to calculate my one-rep weight maximum but was helpful in other ways. (No Onero outlets in Canada yet.)
This vide was the best I've found on the details of Lyftmor.
My only regret is that Dr. Beck didn't offer an opinion on heel drops (in my case with six pd weights in both hands in the hope it will increase the impact following your heel drop youtube item) that I'm using in place of the Lyftmor pull up and drop, which is beyong my current capacity.
.
I've watched quite a number of Prof Beck's interviews, because I always learn something new, and she will not comment on any one particular exercise, for the reason that each person's situation is different, and should be properly evaluated by a professional before beginning the program. Honestly, your best option would be to find a PT in your area, or someone with the appropriate clinical experience (your regular trainer at the gym probably does not have the right background) and approach them with the possibility of them becoming a licensee. Don't work with unqualified people. I spent years working on circuit machines and just ended up with T-Scores below -3. Onero works because of the way it is delivered. Liftmor is not a public training program. It was a clinical study done with selected participants. Onero, although based on the work from the Liftmor trial, is a training program offered to the public only through PTs /Exercise Physiologists with Onero licenses, and does more than the Liftmor study exercises.
Grateful for anyone who works to improve bone health but what I get from her interview with you Dr Doug, is that no one with osteoporosis can lift weights without a trainer. reality is that most of us are depleted of money due to medical bills or trying everything we can get our hands on to build bone. We don’t have money for trainers. I’ve lifted weights since 9th grade and am 56 years old but still have osteoporosis. Are you saying I should not continue to lift because I don’t have a trainer?
No she is saying that if you start doing impact training without a trainer then you are risking injury. And obviously injury will set your whole goals back while you recover. But she is talking very much about the impact work (the dropping down from height ) and starting with dead lifts, as technique is very important. If you have been doing dead lifts for years in sure you know the safe technique. So please don't stop doing weights, it's so important, but do remember you need to increase the weight you lift to make gains. Good luck
Really great interview and my first thought is where do I find this trainer? Thank you for continuing to research and present this information to us.
Its great to do all these in a gym with a good trainer. It took me anout 3 months to properly lift a dead lift. My trainer makes sure I do,do it correctly. I could and would not do all these exercises without a trainer ❤.
Thank you for this wonderful interview
Nice interview….some insights for me as I go through Dr T’s series and I keep asking about the lift more exercises
I'm so sorry but please correct me if I am wrong. What I heard from Dr. Beck says is that no other program can build bone except if you use her program. That there are no studies that support other programs except for hers. That really really discouraged me! Especially since I do not live in Australia! I go to OsteoStrong, I walk (I know that isn't especially great for building bones...but thought I would add} lift weight 2x/week, and other things like heel drops, AlgaeCal plus my diet. I was quite upset after listening to her today. I'm trying to stay positive....but wished that I hadn't listen to this today.
You can absolutely build bone without Dr. Beck’s program. It’s frustrating hearing about a program like this that could help, but the details aren’t shared. I totally agree.
I was diagnosed at 35 with osteoporosis, and my bone density only ever stayed the same or dropped for 18 years, despite my improving my Vitamin D levels, walking, and taking AlgaeCal. Finally, I had a fracture when lifting a heavy container of wet leaves, and it was time to get serious.
I started with PT to recover from the fracture, and I saw a naturopath for hormones while waiting to see a menopause expert, since my PCP and GYN were unwilling to prescribe them. Then I had surgery to repair separated abdominal muscles from a twin pregnancy, so I could have core muscle strength again and be more active. I finally got on a regimen of bio identical hormones and ate 5 prunes a day, plus Vitamin D and K2. I bought a vibrating platform and stood on it daily, in addition to going on walks.
After a year, my lumbar density is up 8%, and my hip is up 2%!!! You can indeed make a change without spending thousands.
Hi. You two are amazing and thank you for the information. I have been following you two with all your videos for a year. I have a personal trainer. I started last November 2024. Now in December 2024 I am dead lifting 75 kgs,,,, Overhead lifting 90 kgs,,,leg press pushing weight 297 Kgs. I do jumping from a small platform,I do exercise on resistance bands. I go for a Rems test in January,6 th. I just prey it has worked. I spend 2 hours in the gym. One hour on a Tuesday and one hour on a Friday. I do jumping at home and I walk around the garden with heavy weights. I wish you could set up a Bone clinic in the UK. And Dr Doud Lewis you could be part of the UK too . I have had to do all my own research and found you two. Thank you. From the UK ❤❤❤
Love to hear this, thank you for sharing!
Very enlightening! I will be looking into this. Thank you.
So, after listening to this podcast, it leaves me thinking...soooo..what do I do to strengthen myself safely???
To strengthen safely, focus on resistance training like squats, deadlifts, and overhead presses under professional supervision. Start with lighter weights and gradually increase to 80-85% of your maximum capacity. Add low-impact exercises or balance work to build confidence, and aim for 2-3 sessions per week to see consistent progress.
Does Onero have modifications for people who can’t do the exercises you’re recommending due to a medical issue? For example, neck arthritis.
It isn't very clear regarding Dairy. I have heard so many Drs who are working with Keto & Carnivore diets that there is so much in dairy that is not good for us at all. I have been off and on Dairy for many years thinking I was helping my Osteoporosis, but that does not seem to be the case so I have stopped again.
Thank you! I have been using osteogenic loading machines since 2017 and nine weeks ago, I was injured when my knee hyperextended and the tibial plateau was fractured! I have no idea how it happened. I am now exploring this as an alternative to the osteogenic load machines since I am definitely not going back. I am in Florida and will look for help with weight resistance. If there is someone in the Tampa area following this program, how would I find them?
Its very difficult to find a dr that specializes in osteoporosis let alone a trainer or PT. I'm 63 and have severe osteoporosis in my hip and spine. I strength train and do deadlifts but I use a device called the Backbon that I ordered online. It really does help to keep my spine in alignment. I consulted a PT 10 yrs ago when I was diagnosed. Now after researching this disorder I realize that he knew nothing. I feel very confused and frustrated trying to navigate all of the info that is out there.
I can’t seem to find the Backbon device online. Can you provide a link?
I'm 72 years old. I have osteopinia. I have degeneration in my lower lumbar. Is it ok to wear a weighted vest while walking?
Where would I find Onero in New York?
So are you saying the Osteo Strong program does not build bone as well as this program? Or are they both effective but just different.
Good question. Because I am doing OsteoStrong
@ValRN2011 Me too- that's why I asked! I thought resistance training wasn't enough to stimulate bone growth.
Me too!
What about osteostrong. I’ve read the machines are excellent for resistance and quick and supposedly do build back bones.
I am looking for an Onero trainer in London, Uk. Can you advise me where to find someone trained in this?
None licensed in UK yet but a few in the pipeline coming soon so keep checking the map on website
There is absolutely none in Louisiana and no other osteoporosis programs also. The closest is in texas. :(
I’ve been weightlifting (relatively heavy) and impact exercising for 30 years (I’m 55) and just got a -3.6 spine and -2.6 hip t-scores. I’m desperate to find a place to implement this protocol. Have had no luck. Any advice for someone in Chicagoland?
I've started Onero with a licensed PT 2 months ago. Love it! All the drs I saw re: osterio said exercise has no impact, and just take the drugs. I intend to prove them wrong.
I’ve been watching PT specializing in Osteoporosis and one of them is a deadlift. I’ve been doing deadlift and feels good. It’s done properly hip hinge. So that’s a mistake someone using too heavy.
Seems to be improving or IMPROVING ?????
surely it's OK with osteopenia to start impact work, and supervision won't be essential, obviously desired if possible.
Muscles are attached to bone ...training fir muscle strength will grow bone in my opinion
Am how many repetitions? My friend does too many
Back exercises for back
Sorry,,,, started November 2023,,!!!!,,,, now in 2024 Im lifting heavy weights. Started with 5 kgs ,now year later 75 in dead lifts. It took a year.