The Strength Lab

If you're a woman over 45, once a week, YOU HAVE TO MOVE WEIGHT.

Heavy lifting us the thing that will help with osteopenia/osteoporosis and stimulate bone growth.

How heavy?

80-85% of you one rep max.

So what does that mean?

See where you are currently.

Let's say you're picking up a 40 lb KB for 6 reps.

If that's your heavy load, you're essentially saying that around 50 lbs is the most you can do for 1 rep. Now depending on your age, bodyweight, a few other variables, is that enough to stimulate growth? If you genuinely can't do more than 40 lbs for 6 reps, sure. But if you're stopping at 6 because it "feels hard", then no.

Lifting heavy weights will get a little uncomfortable. It will challenge you. But my oh my, will it help you out as you age. Stronger bones. Anti fragile. Getting back up without major injury after a fall. Maintaining your independence.

But you have to truly challenge your muscles. 5 and 10 pound weights for your lower body won't do it.