I have osteopenia - now what?

I have worked with many women who recognize the importance for strength training, yet quickly follow that statement with 'but I don't want to get bulky.' I want to echo a point made by one of my mentors - no one becomes a bodybuilder by accident. The fitness industry has long misled women over the years about strength training, but thankfully, there's been a significant and necessary change in our perspective on weightlifting.

Whether you've had osteoporosis for years, were recently diagnosed with osteopenia, or know someone who has, the treatment suggestions can seem overwhelming. When researching the best treatments for managing osteoporosis, the advice is consistent - increase your exercise! But what does that entail? Which exercises are recommended? What should you steer clear of? I understand, it can become overwhelming quickly!

There are many ways to exercise. Resistance bands, free weights, machines, no weight at all - the possibilities are endless! Resistance bands are a fantastic tool whether you've been exercising for 20 minutes or 20 years. Free weights are the go-to to build strength and improve overall fitness. Machines provide the same benefit as free weights, with the added benefit of ensuring good form. Some great weight-bearing (body weight) exercises are hiking, yoga, or Tai Chi.

If you're living with osteopenia or osteoporosis, beginning with weight-bearing movements will set you on a path of success. As you continue to build your exercise routine, start to incorporate at least 2-3 days per week of strength training. This can include resistance bands, free weights, machines, or a combination of all three. Engaging in exercises that replicate everyday movements, known as functional fitness, will provide you with the endurance and stamina necessary for activities outside the gym.

Ultimately, if you're just starting out with exercise, particularly weight training, collaborating with a personal trainer is your comprehensive solution for achieving your wellness goals. Your trainer will dedicate time to understanding your health and wellness goals, any injuries or surgeries you've had, and what strategies have been effective or ineffective in the past. They will then create a customized program designed to help you meet those goals. Your trainer is like an exercise encyclopedia!

When working with clients, I tailor each exercise to their unique goals and make sure to explain the reason for including each movement in the program. If you've been diagnosed with osteoporosis recently or are worried about your bone density, reach out to me so we can start your journey to wellness!