Machine weights guide for strong bones using the LIFTMOR protocol
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- เผยแพร่เมื่อ 6 ก.พ. 2025
- Strong Bones, Strong You!
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BUILDING STRONGER BONES WITH RESISTANCE TRAINING:
How much weight do you lift on machine-weights? How many repetitions? How many sets? How much rest do you take between sets?
In order to reap the benefits of resistance training, specificity is key when deciding on the right protocol.
What are you trying to achieve?
The LIFTMOR studies have shown us that it is possible to improve bone mineral density at the spine and hip using free-weights while weight-bearing.
This guide outlines the principles of resistance training for strong bones, based on the LIFTMOR protocol.
PLEASE NOTE: The precise LIFTMOR free-weights method was not used. This video tutorial uses machine weights for demonstration purposes.
SAFETY FIRST!
Always warm up before your workout.
This tutorial is for demonstration purposes. We are unable to guarantee your safety if you choose to practise any of the video content. Always consult with your doctor when deciding on a new exercise plan so you can both agree on whether it’s suitable for you.
#LIFTMOR #bonebuilding #osteoporosisreversal #strongbones #osteoporosiswarriors #strongertogether #activeaging #bonehealth
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I found this really helpful!
@@clair3529 great news… let me know how you get on… transitioning to free weights is straight forward but be sure you’ve got good form first!
@@clair3529 great news! Transitioning to free weights is straight forward. Just be sure you’ve got perfect form first!
Does this machine help build bone in the spine and hips? I use it at my gym twice a week and your video has shown me that I need to really increase my weights to gain benefits. I have osteoporosis in one hip and I am trying to reverse it. Thanks for the instruction!
@@Linda5904-d8j Hi! In order to build bone the science tells us that you need to be bearing weight through the skeleton. The video shows you a protocol for dosing (weights, repetitions, rest etc). I use machine weights because this is the safest way to advise through a channel. If you take the same lifting principles and apply them to a weight bearing lift, like a deadlift, you will hopefully be ‘building bone’. BUT I do not recommend doing this with heavy weights to start. Free weights are different to machine weights and require a lot more control and technique. Find a qualified trainer to work with and progress to heavy weights. This machine (the leg press) is a great way to work towards lifting heavy. It will prepare your muscles for the strains you demand for free weights lifting. I hope this helps.