Strength Training to Prevent Osteoporosis πŸ’ͺ

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Strength Training to Prevent Osteoporosis – this 30-minute strength-based workout is a MUST for any woman over the age 40. As we age we lose our bone density and I’ve created a workout here that will help build your bones, as well as your muscles πŸ‘Š

⁣Tools needed: a pair of light & moderate dumbbells

1. Alternating lunges with bicep curls
2. Side hops over the dumbbell (low & high impact options shown)
3 x 30sec

3. Squat & shoulder press
4. Jumping jacks (low & high impact options shown)
3 x 30sec

5. Kneeling straight arm press backs
6. Sumo jump out with dumbbell pick-ups (low & high impact options shown)
3 x 30sec

7. Wide rows
8. Skaters (low & high impact options shown)
3 x 30sec

00:00 Introduction
01:45 Warm-up
05:00 Workout
24:29 Stretch and cool-down
⁣
⁣πŸ’₯ START YOUR 14-DAY TRIAL OF MY APP – OVER FIFTY FITNESS
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🌟 FREE 21-DAY FITNESS CHALLENGE FOR WOMEN OVER 40
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🀩 6-WEEK OVER 40 FIT & STRONG BLUEPRINT
β†’ https://www.fitnesswithpj.com/fitness-nutrition-programs/fearless-and-over-40/

πŸ’ 30-DAY HOME FITNESS PROGRAM FOR OSTEOPOROSIS & OSTEOPENIA
β†’ https://www.fitnesswithpj.com/osteoporosis-fitness-program/

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“Common Exercise Subs & Modifications If You’re Injured or a Beginner”
https://youtu.be/eLEEEPqYNsg

“39-Min Shoulder Friendly Total Body Strength Workout for Women Over 40”
https://youtu.be/_7Xf0x_nAg0

“22-Min Beginner All-Standing Cardio for Women Over 40”
https://youtu.be/JtU_sUjU4eY

“42-Min Strength Workout for Osteoporosis & Osteopenia for Women Over 40”
https://youtu.be/DwPLOtC_jiw

“26-Min Stretching & Mobility Workout for the Over 40 Body”
https://youtu.be/FNGUm4WTBlo

“How to Create a Workout Plan for Home for Women Over 40”
https://youtu.be/wWuuoev3aP0

“Returning Back to Exercise After COVID for Women Over 40”
https://youtu.be/VcucdqtvLVk

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πŸ™‹πŸ»β€β™€οΈ GOT A QUESTION? Have a health, fitness or nutrition question? Head here for a chance to be featured:
β†’ https://bit.ly/AskPJAnything

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β†’ https://bit.ly/fitfierce

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NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in NO WAY obligated to use these links. Thank you for your support!

#fearlessandover40 #fitover40 #strongover40 #fierceover40 #fittips

https://www.youtube.com/fitnesswithpj

Comments

@mariefrancescott says:

Woooh! That was tough! But not so tough that you feel it's too much, or are put off from doing it again, it's right at that sweet spot!I know I'm going to feel it tomorrow! I'm 52 and over the last few years I've definitely felt weaker and more stiff and sore than I did before, a sign that it was time to change up my fitness routine and get stronger, both in bone AND muscle! Thank you for a great challenging but friendly workout!

@ostrovrealty9168 says:

Thank you! Great workout!

@katharineboyd6769 says:

That was awesome. I'm a recent breast cancer survivor age 56! I say that because I really need to increase my bone density and this workout is magic.

@user-oo9wo7oc7q says:

Whew! This one got me! But just when I start getting mad at you, you make me laugh!

@maureend1505 says:

Can you do these exercises if you have osteopenia?

@julieshishkoff4028 says:

Thank you PJ! I am 53 diagnosed with osteoporosis, and I am trying to avoid taking drugs to treat so your program is my kind of prescription. Please keep these coming! ❀

@semcneely says:

Glad I found you

@Robinsuz27 says:

I am from South Alabama and looking to build bone.. I'm on week two of using your exercises and they are just what I need for my body.. Thanks

@jackiep9823 says:

Thank you that was a great workout I am just starting weightlifting for the first time in my life so this was a great way to start. Although I am still feeling a little lost where do I go from here?

@thehunter6170 says:

Im a male and have lifted weights for 30 years and at 52 I'm lost 6% in the last 2 years.

@danielagentile6735 says:

I love this routine for my osteo and do it 3 x a week and I alternate with cardio. Because I eventually get tired of doing the same routine, do you have other similar strength training videos for osteo that I can switch to. I don't want to lose my momentum. Thanks!

@kschaffer2 says:

I’m 74 and I did this workout with low impact and I’m now dripping wet! I have lupus and the steroids don’t help my osteoporosis in my femur neck. I’m doing your program as long as the lupus does not flare up. I sure hope it helps me. Thank you PJ! I’m also taking AlgaeCal and Strontium because I don’t want the bisphononates. The side effects listed are way too many in those drugs!

@eveningstarbright says:

I always love your workouts😊😊😊

@racheldavisstudio4879 says:

Great workout PJ – thanks! Can you point me to other osteoporosis friendly workouts? Half an hour max. Thanks so much if you have time to weigh in.

@hosannasoler4958 says:

Hello from Madrid, Spain!! I loved your workout! IΒ΄m 55 and dxΒ΄d with osteopenia so when looking for building bone mass videos in Spanish I found a lot of very slow and mild routines with LOTS of talking and explaining in between …BORING! But yours is PERFECT, right enough explaining and mostly showing and good pace. I love that they are challenging for someone active like me (walk my dogs 3x daily and go (some) to the gym (sometimes :/ ) but not exhausting. Also the combos, varying the muscle groups or one cardio and one strength combo. AND I love that you sound tired and need a sip of water, I feel IΒ΄m with a friend not with some superhuman with buns of steel! So refreshing. Also, enjoy the humor, comments, voice, etc. You got a new fan!

@lisachoudhrie3512 says:

Hey PJ! That was great sweaty fun.. My present for myself.. Hugs and God bless

@monycaurrutia2533 says:

Hello! You are fantastique! Could you tell me How often can I do this routine?

@PositivelyPixelated says:

Great workout! I really like the 30 second intervals. Right about the time I thought I couldn't go anymore, the beeper would go. That's my idea of a perfect workout. ❀

@user-yj5ov6uu9g says:

Thank you so much ..for taking the time to do the work out. I am in banning California and was told that I had Osteo I am 72 and going strong and my name ia Angelina.

@tammygordon4770 says:

Thank you PJ – great bone (& heart) health workout!
More workouts for Osteopenia & overall bone health πŸ˜…πŸ’ͺ🏼🦡🏼

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