Train on one hour a week (the plan) @BarbellMedicine

Uploaded July 2026 | Updated September 2026, 3 weeks ago

Only an hour a week? Pair non-competing lifts as supersets so you can do more in less time. Overhead press with leg press, a row with a hinge, then five to ten minutes of hard conditioning. Split it over two weeks.

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$Osteopenia? Lift Heavy. The LIFTMOR Protocol If youve been diagnosed with osteopenia, the right question isnt whether you should lift. Its how heavy. The LIFTMOR trial answers cleanly: 101 postmenopausal women, twice-weekly heavy lifting at 85%+ 1RM, 2.9% lumbar BMD gain in 8 months, zero fractures. Bone is adaptable. Osteopenia is the time to act. Full YouTube video: https://www.youtube.com/watch?v=wOn4DzxoDC0&feature=youtu.be Full episode on BBM+ covers 8 additional subscriber questions. Join at https://barbellmedicine.supercast.com/ Timestamps 0:00 The question and the 2.9% anchor 0:30 Osteopenia vs osteoporosis 2:00 Why the T-score isnt the endpoint 3:30 Fall prevention is the goal 4:30 Austins mom: pickleball and deadlifts 5:30 The LIFTMOR protocol 6:45 Why osteopenia is the time to act Resources Watson, Shelley L., et al. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. https://onlinelibrary.wiley.com/doi/10.1002/jbmr.3284$

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Train on one hour a week (the plan)