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Old 03-31-20, 11:07 AM  
Jammin
 
Join Date: Jan 2004
Location: MS
Weight training for bone density

When it comes to building/ retaining bone mass, which is best? 3 day splits or total body weight workouts 2-3 x week? I know I need to lift heavy but will working each body part once per week cut it?
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Old 03-31-20, 11:53 AM  
fanofladyvols
 
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Join Date: May 2004
Location: Modify City, State of Fierce
Robin, everything that I have read says there is no universal best for everyone. So much has to do with where you're most prone to experience a fracture as far as frequency to specific body area. I have read that where you feel you need to increase the density most is the area you should exercise more frequently with weight bearing activities.

After reading that, my goal in prevention was just to increase the number of activities that used weight bearing and to challenge my body. As far as cardio, walking over swimming, hiking over biking, etc. However, I don't think they mean choosing exercise you don't enjoy. Obviously, moving is what's important.

I still enjoy full body workouts but playing around with splits ( whether single body parts or upper and lower) to increase the challenge. I am also dusting off those step workouts ..even with just the platform causes that stomping action for the legs.

I no longer avoid all impact either...I make it lower impact but do find ways to challenge those hips and legs with balance and some impact.

I hope someone who has experimented on themselves will post and offer some of their experience.

P.S. I love your signature quote!!
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Old 03-31-20, 12:50 PM  
prettyinpink
 
Join Date: Jun 2009
I didn’t think that there was a definitive answer to this.

I am concerned about preserving bone and gaining strength, but there are lots of ways to do it, so I do what I like.
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Old 03-31-20, 03:12 PM  
KarenH
 
Join Date: Apr 2004
I follow a program from Dr. Miriam Nelson called Strong Women Strong Bones which is used to build bone. She provides exercises to do. But the emphasis is on performing each rep to an eight count and use as heavy a weight to be able to almost perform eight reps (twice) to almost failure. So for your bicep count to four going up, pause at the top and then count four to lower. That is how you perform each exercise. Use as heavy a weight to almost failure for the eight reps which you perform twice. This program is done twice a wee.
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Old 03-31-20, 03:41 PM  
yogapam
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Location: West coast of Canada, eh. ;)
Quote:
Originally Posted by prettyinpink View Post
I didn’t think that there was a definitive answer to this.

I am concerned about preserving bone and gaining strength, but there are lots of ways to do it, so I do what I like.
This is my philosophy too. The workout you enjoy is the one you will do.
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