I am a 70 year old woman who started lifting weights 8 years ago. When I started I could only do an air squat. I do the basic lifts...front squat, back squat, deadlift, standing overhead press, and bench press. I cannot do a pull up but trying to build up to it with exercises like lat pulldown. I can now lift a fair amount of weight. For example, I can squat half my body weight. I believe wherever a person is at, they can start somewhere to work on these movements and then progressively increase the load. I believe that good form is critical and find that 5 sets of 3 reps for the difficult movements like squats and deadlifts work better and avoid injury vs high reps. I think consistency is key also. I work out at least 5 days a week and alternate upper and lower body workouts. It is not very time consuming. I try to lift as heavy as I can but make sure my form is great and do not overdo the reps because this will avoid injury which will do nothing but halt your progress. The thought of high velocity or high impact sounds very concerning to me because at this age we cannot afford injuries. I am not sure what my bone density is but if I can lift all this weight without injury I assume it is pretty good.

At 68 years old, I can say how grateful I am for starting my lifting journey back in my early 30's around 31 years old. It was a huge learning curve and one I kept wanting more knowledge about. I even looked into the history of how the dexa scan came into the health field. It was an eye opener for sure. I now have great doubts on the integrity of any studies when making $profit is the goal. Ladies we must educate ourselves relentlessly. Nobody will take care of your body but you.
Lifting heavy is gold! Eating nutrient dense foods is gold. Moving daily & stretching, balance and mobility is gold. Nothing can replace it. Our bodies are designed to respond. At my age it is work! Do not think it is easy at this age.

So appreciate this info so much noise out there so it’s so confusing & this gives clear direction

I am  65 years old, always dedicated my life at the  gym. Unfortunately I have osteoporosis.  Since I start to do these exercises for my lower back pain, it did decrease the pain about 60%. I thanks for Dr.Doug for his videos.

I had a trainer for year and did the lift heavy trial,by Belinda Beck. Dead lift, overhead lift,jumping and I done leg press. In 12 months I increased 10 percent through my body. In 12 months. My trainer was brilliant and I gradually increased the weight through the year. I take vitamin k2 and Vitamin D, magnesium and collagen. Still at the gym,10 months later. Going for a Rems test in December ❤

Super useful to see those exercises at the end!

Great advice and exercise segment.  As a NASM personal trainer, It is hard to watch influencers convincing people they have to start doing the most challenging progression.

Thank you for restoring hope . When I saw Liftmour or bar bell lifts I knew at 71 with osteoarthritis in neck, knees, back,hand and feet that I could not only not do those extreme lifting exercises but they most likely would end up hurting me worse. These other exercises this lady shows in this you tube seem doable disregarding some painful joints in the movements. And the mention that even if not enough to build bone it works muscles and balance that can help prevent falls and fractures and isn’t that the bottom line!! That restored some hope!
So thanks. I’m hoping now that I signed up for the year program that someone can help me find safe exercises. One more suggestion - how about your exercise team make a training video for people with both osteoarthritis and osteoporoses. I don’t think I’m the only one who deals with both. Actually the arthritis probably unfortunately motivated me to be less active. I know how wrong that was now and  I’m sure it affected my bone density. Hoping I’m not too late at 71.

Thank you so much for your teachings! My LORD JESUS BLESS YOU!!❤😊

I have been strength training for 29 years and fortunately, I barely have osteopenia. I tend to aggravate my sciatic nerve by doing deadlifts, and I have scoliosis which makes a dead lift a challenge. These exercises are an excellent tool for me to perfect my form, and to add new exercises to my regimen, as I am now officially a senior citizen. My bone health is important to me and your instructor did a fantastic job with her instructions.

Thank you for this.   Just wanted to say that your delivery seems to have improved  - really pleasant to listen to! 😊

Excellent video. Daysha's demonstration of your top osteoporosis exercises is extremely  practical and helpful. Am getting started with these exercises. Thank you, dr. Doug!

I wish I knew the answers. My mother is 93. She drives, plays bridge, does everything. No health issues ever. Takes vitamins. Sits in the Florida sun every day. She has tripped a-few times. Never a fracture. However she definitely never lifted weights. She’s active with walking shopping house cleaning. She has never had a dexa. Her mother did not have a bent spine. Kyphosis?  Just mentioning this because it’s interesting to me

First of all, the study that found a threshold of 4x body weight (actually it was 4.2x body weight) for bone strength improvement was referring to femurs only.  This is not the correct threshold for spine or upper body bones.  I do not know what the threshold might be for spine.  
Secondly, you certainly can apply that level of force to your femurs statically, without impact!  The "trick" is to do one leg at a time, taking advantage of the fact that leg press strength is very high when you have only a slight bend at the knee.  There are several ways to do this, but my favorite approach is to set the leg press machine to maximum weight (near 500 lb), pick that up with both legs, then alternately remove one leg at a time, forcing the other leg to hold that full force by itself.  Always keep some bend at the knee and never let your knees lock with that much force on them.  My body weight is about 160 lb, so lifting 500 lb with both legs working together is about 3x my body weight.  But when that weight is shifted to a single leg, the femur stress is equivalent to holding 1000 lb with both legs.  That's 6x my body weight, more than required.  
Spine:  It's important to take advantage of the mechanical leverage against the spine by bending forward until your back is horizontal (keep it straight!).  Holding a 200 lb barbell while in a standing position, of course, adds only 200 lb of compressive force to your spine.  But bending forward until your back is near horizontal while holding the same weight, yields about 1000 lb of compressive force on your spine.  Straight-leg or Romanian deadlifts will accomplish this.  
Adding impact:  The problem with impact is that it's completely uncontrolled, not to mention unmeasurable.  You have no idea how much force you are actually applying to the bone, and it varies greatly with your joint positions (how much you let joints flex to absorb the impact), and softness or hardness of your feet, shoes and the floor covering and structure.  
Frequency:  Osteostrong claims that bone strengthening response after exercise takes 7-10 days, so they only have their clients perform the static loading (isometric) exercises once per week.  This is hard to reconcile with study findings that suggest 3-5 times per week is most effective.

Thanks doc! The first excercise she did is not correctly labeled. Although it is part of what you need to deadlift, its correct name is the good morning. God bless!

Thank you so much Doc Doug.

thank you for info.  loved the exercise info!

Very helpful video! Thank you!!

Great video - I was diagnosed with osteopenia which got worse the 2nd scan in the hip. I'm 68, not on medication for it and never had hormonal theropy. I went to a PT because I also have knee osterarthritis and don't want to get knee replacement. Some of the exercises she had me doing is in your video but using bands for the kicks, squats, If  you have other links to your videos on this topic I want to see them since I'm not interested in drug information. New subscriber.

This  was excellent to actually see the exercises performed to understand what exercise are your beginning stage to doing dead lifts. Question is there any restriction for a person with spina bifida occult?