i’m 7 years postmenopause, not on HRT, and i’ve been restarting strength training. got a lot of questions from newer folks about where to start. first, get a dexa scan to baseline your bone density - my lumbar spine is a concern for me (t-score around -1.5).
then, find a gym or program that works for you. i’m doing heavy deadlifts and tracking my progress. don’t be afraid to start slow and work your way up.
my cardiologist is also on my case about ldl, so i’m monitoring that too. anyone else out there seeing improvements in bone density or ldl from strength training? what’s your routine like?
Seven years postmenopause and already seeing concerns with lumbar spine bone density, that’s a pretty common scenario. When you mentioned getting a DEXA scan to baseline your bone density, I thought of how important it is to also consider the femoral neck as a tracking site, since lumbar scores can be noisy due to degenerative changes.
My own experience with patients has shown that osteophytes and facet sclerosis can artificially inflate apparent BMD in the lumbar spine, so it’s crucial to look at the bigger picture. I’d love to hear more about your strength training routine and how you’re tracking progress, especially since you’re monitoring LDL levels as well.
Have you noticed any improvements in bone density or LDL from strength training, and what specific exercises are you finding most beneficial?
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same lumbar spine concerns here, t-score around -1.5 too, tracking progress with heavy deadlifts