Strength training exercises may involve weights or plastic tubing. Lifting weights has been shown to increase bone density.
- If you have osteoporosis of the spine, lift only 20 pounds or less with your arms. You can lift any amount with your legs, even if you have osteoporosis of the spine or hip. However, if the weights you are lifting with your legs are transferred through your trunk don’t lift more than 20 pounds. Maintain an erect trunk with no twisting or bending. Exercise 20 to 30 minutes two to three times per week.
- If you have hip osteoporosis only, osteopenia, or normal bone density, you can lift as much as you safely can. Train 20 to 30 minutes two to three times per week.