High load or high impact exercises for good bone health

One of the few hits that proved useful when I search on "osteopenia" is a 2-page article from a physical therapy group in Washington state.

Exercise Guidelines for Healthy Women Who Have Osteopenia

The key point made was that based on research findings, "exercise programs should be site-specific, high load and/or high impact, and progressive."  For weight lifting, being progressive means that as someone becomes stronger, they should use a heavier weight.  A list of suggested exercises for women with osteopenia was included.

For the suggested exercises, the idea is to build up to 70-80% of the maximum weight for a single lift.  At that weight, even 5-8 reps is sufficient to stimulate bone growth.  That's assuming exercises are done on a regular basis, meaning 2-3 times/week.

Gym Routine - using machines

• leg press
• leg curl
• knee extension
• military press
• chest press
• lat. pulldown
• row machine
• back extension
• abdominal strengthening

Home Program - with free weights

• lunges
• bridging with weight
• sit back squat
• dumbbell overhead press
• bench press
• push-ups
• mid-row
• active trunk extension
• abdominal strengthening

Note that it's best to start any exercise program after consulting with your physician.  If bone mineral density is a concern, doing a baseline bone mineral density test before age 50 is worth considering.  Working with a personal trainer or physical therapist initially to learn proper form is worth the investment of time and money.