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.

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

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!

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

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