To do what I have done you really need proper supervision to prevent injury unfortunately @primek. I lift heavy weights but this has happened gradually over time and with qualified coaches. We also work on core strength and balance as part of the 45min session. The place where I go is expanding all the time and they were just on the news again this week. I think they are now supplying details of their program to exercise physiologists who want to learn about it and use it with their clients. If you look them up on Facebook or the internet (The Bone Clinic) they are having a webinar on Osteoporosis sometime soon with lots of info from their research.
Sounds like you are doing a lot to improve your density too. It is frustrating that this program is not available everywhere but it is excellent and hopefully will keep expanding and sharing the research for others to benefit from. Great news that you have improved your hip density. Apparently I am very unusual in that my spine was worse than the hip. Maybe the walking I was doing kept my hips ok?
My Mum has been doing lots of similar things to what I do through an exercise physiologist so maybe just seeing one of them would be a good start.
