3-4 day a week program for Osteoporosis/ Osteopenia
Created by Strength and Sport Physical Therapy
401-239-2784
Portsmouth & Providence Rhode Island
***this is general advice- always check with your doctor, PT and/or trainer before starting an exercise program***
Osteoporosis/ Osteopenia Gym Program
SSPTGym Program
3-4x/ week
For 6 weeks
At Gym/ At home (mix)
Gym Rules:
All reps should be slow with good technique
Listen to your body: If you have a day where something hurts and you need to switch or skip the exercise, or take a day off, that’s 100% OK.
If you have questions: Text/ Email me or your trainer
If... the workouts are taking too long: Make the adjustment
If…. the workouts are too short: Make the adjustment
If... it’s too complicated: Make the adjustment
Intensity Rules
Go Light/ Easy! Especially in the beginning - As a beginner: you’re going to be sore no matter what! So go extra easy. “Leave some gas in the tank”
We want to progress slowly & carefully.
Ideally any soreness will be mostly worn off by the next time you hit the gym
Take an extra rest day/ day off as needed!
Life rules:
Stay Hydrated. 8 cups per day
Eat “Real” Foods. Meat + veggies, nuts & seeds, fruits, some scratch, avoid sugar (every meal & snack should have some protein!)
Blood work
Check with your doctor to see if your levels of Vitamin D and Calcium are sufficient! If they aren't….they may recommend a supplement!
Vitamin D: One of the best and purest sources is to just get some sunlight!
Upper / Lower Split
Day A: Upper Body (free weights)
Warm up: Walk/ stair climber or Bike 5 min
Dumbbell Bench press: 3 x 10-15
Dumbbell 3 point row Row: 3x10-15
Dumbbell Incline press: 3x10-15
Dumbbell lateral raise (or front raise) 3x10-15
Dumbbell bicep curls3x10-15
Dumbbell tricep pinch backs 3x10-15
Core
Farmer’s Carry: (LIGHT) 3 rounds of 30 seconds
Banded Paloff press: 3 rounds of 10 seconds per side (elbows slight bent, knees bent, core tight)
Stretch
Door way pec stretch: 30 seconds per side
Day B: Legs (free weights)
Warm up: Walk/ stair climber or Bike 5 min
Glute Bridges (with DB or bodyweight)(5’’ pause at the top): 3x10-15
Goblet Squats (or bodyweight) to box 3x10-15
Goblet Lunges (or bodyweight) 3x 8-12 each
Banded Side Steps (around knees or ankles) 3 laps
Calf Raises (bodyweight) on step: 3 x 10-15 (3’’ eccentrics): 3x10-15
Box Step ups 3x10-15 (holding onto DB’s or bodyweight): 3x10-15
Core
Suitcase Carry: 3 rounds of 30 seconds (extra light!!)- focus on good posture & tight core
Banded horizontal “mini” chops: 3 x10 each
Supine banded Hamstring stretch : 30 seconds per side
Day C: Upper Body (machines)
Warm up: Walk/ stair climber or Bike 5 min
Lat Pulldown: (chin up grip probably best) 3x10- 15
Strict Cable Row (minimize hinging through low back): 3x10- 15
Chest Press Machine: 3x10- 15
Standing Single Arm Dumbbell Shoulder press: 3x10- 15 (tight core)(light)
Cable bicep curls 3x10- 15
Cable Tricep Push downs 3x10- 15
Core
Plank (on knees if needed): 3 rounds of 30 seconds
Bird dog (keep neutral spine)(squeeze core): 3 x10 each side
Standing quad stretch : 30 seconds per side
Day D: Legs: (machine)
Warm up: Walk/ stair climber or Bike 5 min
Quad Extension Machine: 3x10-15
Hamstring Curl Machine: 3x10-15
Hip abd machine: 3x10-15
Hip add machine: 3x10-15
PVC Pipe Deadlifts (just for form and getting the motion) 3x10
Calf Raise Machine : 3x10-15
Core
Side plank (on knees if needed): 3 rounds of 30 seconds
Swiss ball Deadbugs (option to keep knees bent at 90 degrees the whole time when tapping ground to make it easier instead of full straight leg): 3x10-15 per side
Stretch
Modified Figure 4 supine: 30seconds per side (gentle)
Other drills to add in:
Clam shells (with light band around knees) 3x10-15 per side
Sidelying Hip Abduction (no band) 3x10-15 per side