Brilliant. I started doing this,Last November ,2023. Had a rems test late January 2024 and I have gone from Osteoporosis to osteopiena . In that short time!I have booked another Rems test in August. I hope I will improve even more. I go to the gym twice a week. I have a personal trainer. I really enjoy it too snd feel so alive when I have finished my session.I walk other days and exercise every day for 30 minutes.Its brilliant 👍.
Apart from Belinda Beck’s, who was the author of the Liftmor trial, yours is the best presentation on this issue I’ve seen - and there are a lot of RUclipsrs jumping on the bandwagon, but poorly IMO. The way you talked through the outcomes along with the demonstration is actually what does happen in the Onero program, which is the licenced exercise program developed from the Liftmor study. I also like that you have stressed having a licenced supervisor to help anyone thinking of doing the exercises. I am doing the Onero program but I was not aware of some of the smaller details you gave about how the trial was conducted, so that was helpful. I would encourage people to take up this program.
I like your video, but I am a 62 year old just diagnosed with osteoporosis. I have walked every day for many years and am in good shape. I've started a weight training program and have added jogging, jumps and other impact moves, but I tend to overdo by working out every day and increasing the weight too soon and now my knees have tendonitis! :( The women in your video look young and very fit. Can you please do a video showing the appropriate exercises and progressions for us old gals? Thanks tons (or maybe just 5 lbs for me😆)!
I’m glad you wrote your comment. While bone maintenance in young women is important, it is generally SENIORS who are dealing with bone disease and need appropriate examples for our age group. A young fit woman is not an appropriate example.
I am 66 and went from osteopenia to normal over a 4 year period. I lift heavy. The information here comes from the Liftmor study and The Bone Clinic runs programs. They get great results and I think all their participants were post menopausal. The idea is progressive overload. Supervision is required in their work. You need to learn good form.
Absolute gold. I have been scouring the internet to find something like this. For long-time lifters there is NOTHING to help with how to maintain your lifting gains and continue to enjoy the activity when you develop RA or OA The doctors advise movement, but nothing for an established athlete.. Thank you!
A program like this is exactly what I’ve been looking for. I was diagnosed with Osteoporosis about 2 years ago. I did go to a PT for some guidance and asked about working at 80-85% of 1 rep max as I had previously read about this technique. I was disappointed that all he did was write down a formula for me to use, but did not help me to develop an exercise program using this method. (He did give me an HEP, just not anywhere near as intense as what is recommended for osteoporosis patients). Anyway thank you so much for this video!
I am a PT who works with many patients with osteoporosis. I introduce the same concepts to them and talk about the research, and have helped several women get into more effective training as a result. I love the way you’ve presented the information in this video in a very succinct and easy to understand way -. I’ll recommend this to my patients.
Thank you for making this. So helpful to see the demonstration videos while you talked through the results. Such high yield info for clinicians and non-clinicians alike
How can I find a PT in my area that provides this program? I have been looking for something like this. Your work is amazing and so much needed. I like the gentle push to engage children in strength training and overall fitness.
This is great information, but I live in an area where there is no one available for twice-a-week supervised sessions for basic weight lifting, much less geared to someone who wants to increase bone density. It would be nice to see a comparable program for women and men who are limited to working out at home with weights, body bars, resistance bands, that sort of thing.
Love your great detailed information! I’m 65 yo was diagnosed w/ osteoporosis and would love to this exercises but I have lower back issues spinal stenosis and sciatica pain. Do you think are ok to do or do you have other recommendations? 😊
The exercises in this video are great even for people over 70 so long as you slowly ramp up with safe form. That means starting with lighter weights and lower depth of movement and slowly progressing to higher weights and greater depth.
Unfortunately my legs no longer straighten, the right knee is the worse, the cartilage is worn and uneven. 40 years of hill running put paid to both knees. I can still ride my bikes for 40 miles though, but I can hardly walk for much more than 2 miles and only half a mile on pavement; its funny when I'm hammering it on my bike I feel like I'm twenty but as soon as I attempt to walk down hill, even a slight descent I feel like 80, the front of my knees feel as if they have no lubricant. I'm 67 but still fit, low body fat and clear six pack, I can punch a bag for 45 mins. I swing my legs with heavy ankle weights over a table for 3 mins 3 times a day, and I do squats holding a dumbbell and a number of other leg exercises, it all helps but walking is generally now just grim, sightseeing holidays are no longer possible, that's the only kind we ever did. I sometimes wonder if I should chance Knee Arthroscopy Surgery on my right knee to see if they could straighten it, I've heard varying reports about the success rates though. The unfortunate thing is that this shorter right leg now means its impacting on my left leg, it already has on my left foot, the arch collapsed three years after my right leg wouldn't totally straighten. And now I get occasional bouts of sciatica, probably due to having to compensate, by altering the way I now have to walk. Truth be told, what I really need is a time machine, so I could go back in time, back to where I should have quit running at an earlier age and took up cycling instead. Though in all likelihood I probably would have created something equally as annoying by over doing it, that's what I do, over do things, it's a common affliction for people who do sport or any kind of fitness training, must be in the DNA.
The overhead press is a contributor to improving kyphosis. You can find information on the Onero website or google Belinda Beck or Liftmor trial to find out more but many participants on the Onero program (which is then licenced program from the Liftmor trial) have seen improvement in the degree of Kyphosis (I’m one of them).
Great video. Thank you for the lucid explanation! Can any of these exercises be done on gym machines instead? Some of the exercises, particularly the squat, might be a problem for me as I have bad knees and bending like that (specially with heavy weights) might be untenable.
The only way bone can grow is for it to be stressed. Anyone with osteo cannot just move straight into heavy lifting, so you need to spend some time building the movement pattern and addressing muscle or joint issues before starting the program proper. The participants in the Liftmor trial and those doing the subsequent Onero program usually present with a range of musculoskeletal issues including arthritis, so a trained Physio is able to assist with giving specific exercises to address these before launching into these big-4 moves. Example, you start small squats or do sit-t-stand. Before doing the jumps, you start with stomps and work up to heel drops and then small drops. How long this takes depends on your situation but trained physios are able to carefully monitor a program for you. “Bad knees” could be the result of a number of things and sometimes, learning gentle movements and progressing weights can help free the knees to be more flexible etc. Most people struggle initially with the squat depth and it takes time, that’s all. The weights are not heavy until you have managed the moves and practised performing them with lighter weights, only progressing as their body adjusted. Hope that helps.
Great stuff Marc. What about the shock absorbing strategy to a stiff leg flat footed landing. Where there any differences(better, or less stress)? Thank you
They didn't measure any differences between the types of landing. The stiff leg, flat footed landing just served as a progression with the intention of loading the bone more.
This looks promising. I have varicose veins and was told not to do weightlifting. Would you advise still doing them with varicose veins or would just doing jumps be beneficial? Possibly more frequently?
@@jclark5172 The results of the Liftmor trial were outstanding. You can Google further info : Belinda Be k, Liftmor trial or Onero program. There are a number of RUclipsrs who have interviewed Belinda and she talks through the results. Belinda works from The Bone clinic in Brisbane Australia and has run these exercises continuously with hundreds of participants. You have to search for it, but she details the outcomes across a range of metrics. With really deep diving into this trial which is conducted in tandem with Griffiths University and their work is ongoing, especially as they now have hundreds of people who have been through the programme. Hope that helps.
Thank you for sharing this message. I’m beginning a program called Onero which concurs with everything you say. Quick question, will using a firm rebounder for cardio help as there’s vibration?
@@karenadams9882 The Onero program was developed from the Liftmor trials and is a licenced program that has now started in some parts of the US. Google Onero and see if you can find info. You might also email the Bone Clinic for info on where Onero might be conducted. It’s only just taking off in Australia where it started but I know there are moves within the US.
@@glamwbjwwdoc3883 I have scoliosis and kyphosis and I do the Liftmor exercises. One of the reasons Belinda Beck insists on having the Liftmor exercises supervised by a qualified Physio is because many of the participants have issues such as yours and Physios are able to help establish good movement patterns and make adjustments as needed.
I was recommended this video and am grateful for it. I am aware of the Liftmor study but it's great to be able to see how these exercises are performed visually in your video. I have a question about jumping though - will it wear out the joints eventually as we age? I have started jumping in Aug 2023 since I watched Glory B's video where she performed jumps x 20 with 30 seconds interval in between each jump. I can say that everytime I jump, I would feel slight pain in my knees in the late afternoon towards the evening. It is essential to trigger osteoblast with jumping but will it wear out the joints to a detrimental effect? Thank you, hope to hear your kind reply.
So it is good to bend over and pick up something heavy- like with the deadlift? I have osteoporosis in my spine and thought that was exactly what I no longer should do. But love to see real exercise here, and I hope I can do it.
it's ok to curve your spine. There is no actual research to show curving the spine is wrong. In fact is a more natural movement for the spine. I coached the flat back, hinge movement for a years. I've a masters in strength and conditioning along with yrs of training people.
@@anthonybegley112It was a study completed by Japanese researchers back in the 80s I believe that showed flexion contributed to vertebral fracture in women with low bone density. Professor Belinda Beck, author of the Liftmor trial with a PhD in exercise and movement says to avoid flexion such as sit ups and some of the yoga and pilates moves.
@@magpiegirl3783 flexion loads the end plate. That’s what some of these exercises do. I’ve heard the author acknowledge that all of these exercises come with a risk of fracture. But essentially their purpose is to load the bones. Can’t make them healthier without risk.
@@cynthiaberry2019 You can look up the results yourself by googling Liftmor or Belinda Beck. The control group lost bone density. Not everyone in the trial group did increase bone density but most did, the amount of which varied from mild to quite significant.
Thank you so much for watching! Here's our other video on the topic: ruclips.net/video/uhIbpuS5zAk/видео.html
Brilliant. I started doing this,Last November ,2023. Had a rems test late January 2024 and I have gone from Osteoporosis to osteopiena . In that short time!I have booked another Rems test in August. I hope I will improve even more. I go to the gym twice a week. I have a personal trainer. I really enjoy it too snd feel so alive when I have finished my session.I walk other days and exercise every day for 30 minutes.Its brilliant 👍.
Apart from Belinda Beck’s, who was the author of the Liftmor trial, yours is the best presentation on this issue I’ve seen - and there are a lot of RUclipsrs jumping on the bandwagon, but poorly IMO. The way you talked through the outcomes along with the demonstration is actually what does happen in the Onero program, which is the licenced exercise program developed from the Liftmor study. I also like that you have stressed having a licenced supervisor to help anyone thinking of doing the exercises. I am doing the Onero program but I was not aware of some of the smaller details you gave about how the trial was conducted, so that was helpful. I would encourage people to take up this program.
I like your video, but I am a 62 year old just diagnosed with osteoporosis. I have walked every day for many years and am in good shape. I've started a weight training program and have added jogging, jumps and other impact moves, but I tend to overdo by working out every day and increasing the weight too soon and now my knees have tendonitis! :( The women in your video look young and very fit. Can you please do a video showing the appropriate exercises and progressions for us old gals? Thanks tons (or maybe just 5 lbs for me😆)!
I’m glad you wrote your comment. While bone maintenance in young women is important, it is generally SENIORS who are dealing with bone disease and need appropriate examples for our age group. A young fit woman is not an appropriate example.
I saw the same workout in a different video, but according to LIFTMOR study. The woman is 70 and was doing the workout post knee surgery 4 months.
Her weights used were approx 155 -175lbs
@@patchao2247 Would you kindly share the link of the video you are referring to? Thanks.
I am 66 and went from osteopenia to normal over a 4 year period. I lift heavy. The information here comes from the Liftmor study and The Bone Clinic runs programs. They get great results and I think all their participants were post menopausal. The idea is progressive overload. Supervision is required in their work. You need to learn good form.
Thank you! This is by far the best description of the LIFTMOR protocol that I've seen!
Absolute gold. I have been scouring the internet to find something like this. For long-time lifters there is NOTHING to help with how to maintain your lifting gains and continue to enjoy the activity when you develop RA or OA The doctors advise movement, but nothing for an established athlete.. Thank you!
A program like this is exactly what I’ve been looking for. I was diagnosed with Osteoporosis about 2 years ago. I did go to a PT for some guidance and asked about working at 80-85% of 1 rep max as I had previously read about this technique. I was disappointed that all he did was write down a formula for me to use, but did not help me to develop an exercise program using this method. (He did give me an HEP, just not anywhere near as intense as what is recommended for osteoporosis patients). Anyway thank you so much for this video!
I am a PT who works with many patients with osteoporosis. I introduce the same concepts to them and talk about the research, and have helped several women get into more effective training as a result. I love the way you’ve presented the information in this video in a very succinct and easy to understand way -. I’ll recommend this to my patients.
Wish you were in my little NM town!
Thank you for making this. So helpful to see the demonstration videos while you talked through the results. Such high yield info for clinicians and non-clinicians alike
How can I find a PT in my area that provides this program? I have been looking for something like this. Your work is amazing and so much needed. I like the gentle push to engage children in strength training and overall fitness.
This is great information, but I live in an area where there is no one available for twice-a-week supervised sessions for basic weight lifting, much less geared to someone who wants to increase bone density. It would be nice to see a comparable program for women and men who are limited to working out at home with weights, body bars, resistance bands, that sort of thing.
This is a great explanation of the Liftmor study. Thank you.
I'm in my 20's and still watched till the end somehow ahah 👍
Lol thanks for watching!
Love your great detailed information! I’m 65 yo was diagnosed w/ osteoporosis and would love to this exercises but I have lower back issues spinal stenosis and sciatica pain. Do you think are ok to do or do you have other recommendations? 😊
Thank you for providing information on a workout for fit people. I am very active and everything I have looked at is for unfit, or much older people.
THe young women look strong and healthy. Also I don't have access to those weights. I have Osteoporosis at 73
Pl also suggest some particular types of exercises for the old age person at the age of 70 years.
The exercises in this video are great even for people over 70 so long as you slowly ramp up with safe form. That means starting with lighter weights and lower depth of movement and slowly progressing to higher weights and greater depth.
No one told us the importance of physical activity in bone density when we were kids.
Unfortunately my legs no longer straighten, the right knee is the worse, the cartilage is worn and uneven. 40 years of hill running put paid to both knees. I can still ride my bikes for 40 miles though, but I can hardly walk for much more than 2 miles and only half a mile on pavement; its funny when I'm hammering it on my bike I feel like I'm twenty but as soon as I attempt to walk down hill, even a slight descent I feel like 80, the front of my knees feel as if they have no lubricant. I'm 67 but still fit, low body fat and clear six pack, I can punch a bag for 45 mins. I swing my legs with heavy ankle weights over a table for 3 mins 3 times a day, and I do squats holding a dumbbell and a number of other leg exercises, it all helps but walking is generally now just grim, sightseeing holidays are no longer possible, that's the only kind we ever did.
I sometimes wonder if I should chance Knee Arthroscopy Surgery on my right knee to see if they could straighten it, I've heard varying reports about the success rates though. The unfortunate thing is that this shorter right leg now means its impacting on my left leg, it already has on my left foot, the arch collapsed three years after my right leg wouldn't totally straighten. And now I get occasional bouts of sciatica, probably due to having to compensate, by altering the way I now have to walk. Truth be told, what I really need is a time machine, so I could go back in time, back to where I should have quit running at an earlier age and took up cycling instead. Though in all likelihood I probably would have created something equally as annoying by over doing it, that's what I do, over do things, it's a common affliction for people who do sport or any kind of fitness training, must be in the DNA.
excellent video with evidence like always! thank you!
Please address this question…how does this help kyphosis? Which exercise and what muscle groups are developed to pull us upright?
The overhead press is a contributor to improving kyphosis. You can find information on the Onero website or google Belinda Beck or Liftmor trial to find out more but many participants on the Onero program (which is then licenced program from the Liftmor trial) have seen improvement in the degree of Kyphosis (I’m one of them).
Your bones become more dense and your spinal erectors (back muscles) get stronger, so all of them
Great video. Thank you for the lucid explanation! Can any of these exercises be done on gym machines instead? Some of the exercises, particularly the squat, might be a problem for me as I have bad knees and bending like that (specially with heavy weights) might be untenable.
The only way bone can grow is for it to be stressed. Anyone with osteo cannot just move straight into heavy lifting, so you need to spend some time building the movement pattern and addressing muscle or joint issues before starting the program proper. The participants in the Liftmor trial and those doing the subsequent Onero program usually present with a range of musculoskeletal issues including arthritis, so a trained Physio is able to assist with giving specific exercises to address these before launching into these big-4 moves. Example, you start small squats or do sit-t-stand. Before doing the jumps, you start with stomps and work up to heel drops and then small drops. How long this takes depends on your situation but trained physios are able to carefully monitor a program for you. “Bad knees” could be the result of a number of things and sometimes, learning gentle movements and progressing weights can help free the knees to be more flexible etc. Most people struggle initially with the squat depth and it takes time, that’s all. The weights are not heavy until you have managed the moves and practised performing them with lighter weights, only progressing as their body adjusted. Hope that helps.
Please make a video on shoulder click when internal and external rotation please🙏🏻
Great stuff Marc. What about the shock absorbing strategy to a stiff leg flat footed landing. Where there any differences(better, or less stress)?
Thank you
They didn't measure any differences between the types of landing. The stiff leg, flat footed landing just served as a progression with the intention of loading the bone more.
well great video .. but will an eldery (age 50 to 70 ) person would be able to perform these compund exercises .. ?
Yes, if supervised by a qualified person.
Yes that’s who was on the trial
This looks promising. I have varicose veins and was told not to do weightlifting. Would you advise still doing them with varicose veins or would just doing jumps be beneficial? Possibly more frequently?
What were the results on Frax scores and density changes?
@@jclark5172 The results of the Liftmor trial were outstanding. You can Google further info : Belinda Be k, Liftmor trial or Onero program. There are a number of RUclipsrs who have interviewed Belinda and she talks through the results. Belinda works from The Bone clinic in Brisbane Australia and has run these exercises continuously with hundreds of participants. You have to search for it, but she details the outcomes across a range of metrics. With really deep diving into this trial which is conducted in tandem with Griffiths University and their work is ongoing, especially as they now have hundreds of people who have been through the programme. Hope that helps.
Thank you for sharing this message. I’m beginning a program called Onero which concurs with everything you say.
Quick question, will using a firm rebounder for cardio help as there’s vibration?
@@kymmulvey The Onero program is the licenced exercise program developed by Belinda Beck, the author of the Liftmor trial.
How would one find a licensed healthcare provider with knowledge of this program? I live in Tallahassee, FL and have had no luck in finding someone.
@@karenadams9882 The Onero program was developed from the Liftmor trials and is a licenced program that has now started in some parts of the US. Google Onero and see if you can find info. You might also email the Bone Clinic for info on where Onero might be conducted. It’s only just taking off in Australia where it started but I know there are moves within the US.
Are weighted squats safe to do when there’s scoliosis in the upper back? Would goblet squats be just as effective? Thanks
@@glamwbjwwdoc3883 I have scoliosis and kyphosis and I do the Liftmor exercises. One of the reasons Belinda Beck insists on having the Liftmor exercises supervised by a qualified Physio is because many of the participants have issues such as yours and Physios are able to help establish good movement patterns and make adjustments as needed.
I was recommended this video and am grateful for it. I am aware of the Liftmor study but it's great to be able to see how these exercises are performed visually in your video. I have a question about jumping though - will it wear out the joints eventually as we age? I have started jumping in Aug 2023 since I watched Glory B's video where she performed jumps x 20 with 30 seconds interval in between each jump. I can say that everytime I jump, I would feel slight pain in my knees in the late afternoon towards the evening. It is essential to trigger osteoblast with jumping but will it wear out the joints to a detrimental effect? Thank you, hope to hear your kind reply.
So it is good to bend over and pick up something heavy- like with the deadlift? I have osteoporosis in my spine and thought that was exactly what I no longer should do. But love to see real exercise here, and I hope I can do it.
Curving of the spine is a no. The deadlift is done using the hip hinge.
it's ok to curve your spine. There is no actual research to show curving the spine is wrong. In fact is a more natural movement for the spine. I coached the flat back, hinge movement for a years. I've a masters in strength and conditioning along with yrs of training people.
@@anthonybegley112It was a study completed by Japanese researchers back in the 80s I believe that showed flexion contributed to vertebral fracture in women with low bone density. Professor Belinda Beck, author of the Liftmor trial with a PhD in exercise and movement says to avoid flexion such as sit ups and some of the yoga and pilates moves.
@@magpiegirl3783 flexion loads the end plate. That’s what some of these exercises do. I’ve heard the author acknowledge that all of these exercises come with a risk of fracture. But essentially their purpose is to load the bones. Can’t make them healthier without risk.
@@benjaminbaumgardner7620 The real point is that you can load bone without doing the higher risk exercises.
Can I do this with a total hip replacement (female, age 67)?
diagnosed with severe osteo at 18 is it too late 4 me at 40?
I don't think it's ever too late to start resistance training or perform other forms of exercise.
I am 66 years of age .
Can you speak a little more to the results compared yo the control groups?
@@cynthiaberry2019 You can look up the results yourself by googling Liftmor or Belinda Beck. The control group lost bone density. Not everyone in the trial group did increase bone density but most did, the amount of which varied from mild to quite significant.
You will find older post-menopausal women doing these lifts. ruclips.net/video/PvUXyemCbvM/видео.html