Do programs like Caroline Girvan count to increase bone density building?

[Anonymous]

Caroline Girvan's strength training workouts seem to focus on hypertrophy and cardio. If I'm using weights that I consider heavy (15lb arms, 20 -30 legs) will it increase bone density and reduce the risk of osteoporosis? I really don't care about looking buff, I want to get stronger and increase bone density. thx

[Anonymous]

I'm not familiar with Caroline Girvan's program but I've had bone density gains through weight training.

[Anonymous]

Yes, in my experience, combined with daily supplements of calcium (1000+ mg) and vitamin D (4000 IU), as well as walking. A year ago I was diagnosed with osteoporosis in one area and osteopenia in another. I'm 42 but I had a pituitary tumor and also apparently being an Asian woman put me at a disadvantage. My doctors said there was no way to get out of osteoporosis once in it, but I could halt its progress and maybe come out of osteopenia.

I've done Caroline's Iron program twice, Fuel twice, Epic 1 and Epic Heat, as well as shorter programs. Over that time I increased weights although I still don't lift as heavy as you're aiming (I'm short and weak haha). No other weight training or fitfluencer, although I occasionally throw in a yoga or pilates video. Also walk on treadmill 3x a week for an hour, on an incline.

Had my annual bone scan recently and I had a small percentage increase in peak bone mass in each of the problem areas, enough to improve my Z scores a bit. I'm counting that as a win!

[Anonymous]

All weight bearing exercises increase bone density.
Girvan is a weight bearing exercise.

[Anonymous]

Anonymous wrote:All weight bearing exercises increase bone density.
Girvan is a weight bearing exercise.

This is OP. Thank you! I have been looking for this very simple answer.