How Patricia Beat Osteoporosis With Barbell Strength Training

Рет қаралды 4,523

4 жыл бұрын

Patricia talks about her experience of being diagnosed with osteoporosis and beating it with barbell strength training and eventually being able to deadlift double her bodyweight.

Пікірлер: 19

@bandlessone 2 жыл бұрын

Patricia, you have just given me so much hope. My name is Alex. I'm a male and just turned 38 a couple months ago. But a little over 2 years ago when I was 35, I was diagnosed with osteoporosis. I've been looking for years for any kind of help besides taking medication. I had to stop what they gave me because i needed to get my teeth pulled, and the dentist wouldn't do it because I was on the medication. So I had to stop. I was still getting worse even on it anyways, and I hated taking it so I was fine with that. But I've been exercising the best I can, but I haven't found anyone like you with proof of something that works. Without medication. And I can't find one single thing for someone my age. The Dr almost cried when she told me because she said she never had to tell anyone so young. But, despite being told that, and after coming off a bad injury that I thought wouldn't ever let me do it, I started rock climbing. Even tho the Dr said I shouldn't. I lost my insurance since then, and haven't checked about 18 months, so I don't know where I am. I will start trying what you did and hope that helps. I hope you get to read this some how, it would be so amazing to hear from you. Thank you so much for posting this video, and the other one when you started. I am so happy right now, I have so much hope now

@hygieiastrength 2 жыл бұрын

Hi Alex, this following reply was written by Pat. All credit goes to Shaun for posting the videos and encouraging me to share my lifting experience. Sorry to hear you were diagnosed with osteoporosis at such a young age but glad you are determined to do something about it. I don’t have a medical background, so I can’t comment on your particular situation, but I’m happy to share three things that made a difference for me over my last four years of lifting. Consistency Since I didn’t want to take more medication to treat my osteoporosis, I decided to give barbell lifting a try - not just any program, but a program targeted at osteoporosis. I knew I’d never be as strong as the big guys at the gym, but I thought I could at least be consistent in my training. Turns out that consistency can get you pretty far. Lifting has become a priority for me, I don’t miss trainings even when I travel. I think of it as an investment in my health and my future. Taking better care of myself Simple things like not skipping meals, including protein at each meal, getting good, regular sleep. Working with a trainer/coach I had never used barbells or free weights before. I had no idea how someone my age and in my condition could do the lifts properly or safely or what programming should be used. Without a trainer to help me learn proper technique, check that I’m hitting depth, and to know when to adjust the weight on the bar, I would have been lost and would certainly not have progressed to where I am now. It’s a long journey, one that I hope to continue for years to come. Hope you find a path that works for you.

@bandlessone Жыл бұрын

@@hygieiastrength Hi. It's me, Alex again. So, it's been a little over a years since the last time I messaged you guys. I did what you told me. I just got back from the Dr a couple of days ago. He told me that I have osteopenia. That means..... I did it!!!!! ❤️❤️❤️ I am no longer in the osteoporosis range, my t score when up to -1.7! Even though I am not 100%, I made it out of the hard part, no medication. Just lifting, and most importantly, consistency. Just like you said. And I'm still climbing, stonger than ever! I wanted to tell you so badly. This was all possible because of this video, because of what you did, and your story. You made me believe it was possible, and I f#cking did it! I owe you so much Patricia, I can never thank you enough. I really hope you are doing well and still in the gym lifting. I don't know where I would be without your help. You helped me get a new life ❤️❤️❤️❤️❤️. THANK YOU!!!!!!!!!!!

@hygieiastrength Жыл бұрын

@@bandlessone Hi Alex!! That is fantastic news!! Thank you for updating us on your progress. We're all very happy to hear that you're no longer in the osteoporosis range and you did it with consistent training. It must have taken a lot of hard work and consistency - we're all very proud of you. Your update made our day and is exactly why we love doing what we do. Oh man, you have no idea how happy this makes us :) Thank you Alex. If you're ever in Singapore, please do drop by the gym.

@noramaddy4409 2 ай бұрын

Enjoyed this interesting and informative talk, thank you.

@hygieiastrength 2 ай бұрын

You're welcome, glad you enjoyed it!

@JW-ug5vq 7 ай бұрын

Thank you for sharing your story! I am 60 and diagnosed with Osteopenia. I am currently strength training and totally committed. Best wishes to you!

@hygieiastrength 7 ай бұрын

You're welcome! Great to know that you're fully committed to your strength training. All the best to you!

@joop25 10 ай бұрын

Thank you for sharing this, its so valuable to hear Patricias story and inspiring! i'm 46 and have been following a more power building programme since Jan. Its so good for my mental health, and I love the way I feel. (I am also doing 75kg as a warm up deadlift - recently got my 100kg!) Irony is I started doing it to try and mitigate ageing concerns - but starting on a HRT pathway in June, I got referred for a Dexa and I already have Osteoporosis. Shocked doesn't cover it. I don't want to give up lifting and the programme is about to start a 3 month power lifting, strength over hypertrophy focus and I was researching reassurance I am doing the right thing. And found you guys. I feel inspired and I wish more women would not be scared of the barbell especially in the m3 age range.

@hygieiastrength 10 ай бұрын

Hey there! First all, congratulation on hitting 100kgs for your deadlift!! We're glad that you found out early on (better discover it in your 40s than 60s) that you're osteoporotic and more importantly, training to beat it. We wish you all the best!

@summerholiday12 6 ай бұрын

Thank you for sharing your DEXA scan results Patricia, and well done to you! So did it take you 3 years to bring it down to -2.2 from -2.7? That’s impressive 5 digit down, makes me more confident in my new journey in weight lifting, never wanted to but I have to if I want to hold off drugs for bones same as Patricia in my 60s I’ve just started strength training in deadlifts squat shoulder press etc specifically for bone strength

@hygieiastrength 6 ай бұрын

Hey there, glad to know that you've started strength training! Recently, we have another client in her 60s that did a DEXA scan and found that her bone density has increased after starting strength training. Link to more information about this here: facebook.com/hygieiastrength/posts/pfbid0236VDL9YGAK7NehrJESdj77mZW6hfFcdHxxkwQXLHHQ5g83JpvQ9mDzHum4Qap6cXl?mibextid=YxdKMJ

@katrinegolubkov6176 Жыл бұрын

Hi, thank you very much for your video! Can you please write more specifically: 1. The exercises you are doing 2. The number of sets and reps for each exercise and how much rest you have between two consecutive sets? 3. How are you splitting the exercises between the two (or more) weekly workouts? 4. And in addition I wanted to ask: Is it necessary to lift so heavy (say 5 RM) to stimulate the bone building effect? Can 3 sets of about 10 reps also be a good stimulus if you work hard enough? Thanks a lot!

@hygieiastrength Жыл бұрын

Hi Katrine, thank you for watching the video. Glad you enjoyed it. 1. Pat's training is centered around the main barbell lifts like the squat, bench press, deadlift and press. Since she's competing in powerlifting, her main focus will be on the squat, bench press and deadlift. She also does accessory movements like chin ups etc.and supplementary movements like rack pull when needed to drive progress on her competition lifts. 2. Number of sets and reps changes depending on where she is in training - is she preparing for a meet, how far/close is she from said meet etc. Length of rest times will depend on the lift, the intensity of the set and which set was just done e.g. heavy deadlifts need more rest than sets on volume bench and you'll need more rest before going for your 5th set as opposed to going for on your 2nd set. 3. Because she was only training 2x a week, both days are full body training days. She'll do all 3 lifts (squat, bench and deadlift)on both days. 4. Yes, you do need to lift gradually heavier weights over time to for the the bones to response and get denser. Sets of 10 has to be done with light weights, which are not sufficient stimulus for the bones to get denser over the long term. While sets of 10 can be hard on the muscles and aerobic system, the compressive stress on the bone doesn't change if you do 1 rep or 10 reps, that's why the load needs to go up over time.

@katrinegolubkov6176 Жыл бұрын

@@hygieiastrength Thanks a lot!

@razensan1 2 жыл бұрын

Even the youngest person will sometimes pull a muscle. It could happen in any movement during the day and sometimes while sleeping. There are various methods to deal with muscle pulls. This to me should be explained to a new lifter.