To maintain and rebuild bone density, it’s not enough to take your calcium supplements and enjoy the occasional walk around the block for fitness. You’ve got to include regular weight training.
Here’s the link to the original research.
This program of twice weekly weight training resulted in the growth of added bone in post-menopausal women. A combination of different weight-training exercises was used: squats, bench press, overhead press, pull ups, and more.
To put this strategy into action for yourself, call me at 212-400-9663 or consult a fitness trainer.
First, you’ll make sure your pattern of alignment and body control is intact so you can perform each lift safely.
Next, you’ll determine your one-repetition maximum for each exercise. That’s the heaviest weight you can use and perform the exercise just once. Then you’ll use 80-85% of your one-repetition maximum weight, and perform 5 sets of 5 repetitions for each exercise.
Give yourself plenty of rest between exercise sessions. And you may want to divide your exercises into two or more groups, performing only half on one day and the other half in a day or two.
Over time, you’ll retest to see if your one-repetition maximum weight has increased, and then you’ll increase the resistance you use accordingly.