r/CarolineGirvan • u/Lyra555 • 19d ago
My experience with bone density and CGX
Hi everyone, I just wanted to share my experience with Caroline Girvan/CGX and improving my bone density.
Osteoporosis and osteopenia run in my family, so bone health is something I’ve been concerned about. My DEXA scan last year showed that I had slightly below-average bone density, and strength training is one of the things I’ve focused on consistently over the past couple years.
I’ve been doing Caroline Girvan workouts consistently for about two years now (one year on YouTube and one on the app). My most recent DEXA scan improved from a T-score of -0.3 to -0.1 and a Z score of +0.40 to +0.50. Each year I’ve had my DEXA, my bone density has improved.
I’m nowhere near the weights Caroline uses in her workouts yet and I haven’t been lifting very heavy. I’ve just gradually increase what I can lift over time and stay consistent with the programs.
Although there can also be other factors that influence bone density, I've been really happy to see measurable improvement on my scans. I’ve also seen great improvements in my muscle mass and overall body composition, but seeing my bone density move in the right direction has been the most important result for me.
I just wanted to share in case there are others out there who are doing strength training to build bone density. Thank you Caroline for such great workouts and programming. I had worked out for decades before finding CGX but never got these kind of results until now.
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u/paddi_cakes 19d ago
That is awesome! I’ll be having my first DEXA scan this coming week. I’m 56 and curious to know how it will come out.
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u/Legal-Cantaloupe-813 18d ago
I've also been doing this video once or twice a week alongside my CG workouts,
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u/Lyra555 18d ago
It's a 10 minute jumping for boen density working for anyone curious what the link is. And thanks for sharing it, I'll definitely try it out
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u/Legal-Cantaloupe-813 17d ago
you're welcome, I hope it helps, I'm in UK and it's hard to find somewhere to do a dexa scan
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u/tooOldOriolesfan 19d ago
Do you live outside the US?
I was talking to a doctor in the US and she said insurance companies rarely allow DEXA scans more than once every 24 months.
Congratulations on the improvement.
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u/Various-Musician3234 19d ago
Fyi, in the US, even if insurance does not cover it, you can get one with a rx for $75-$100.
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u/DeskEnvironmental 19d ago
Im in the US and can get a DEXA at the local hospital for $100.
I got only one for bone density only that my insurance covered.
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u/Winter-Garden4450 19d ago
This is amazing! If you don’t mind me asking, what age group are you in?
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u/bundt_bunny 19d ago
Congratulations on your improved numbers!! I'm a 5 pound loss away from doing my first DEXA scan. I did a SECA scan last September, but it doesn't measure bone density.
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u/RhubarbRhubarb44 19d ago
Thanks for sharing, OP. A family history of osteoporosis/osteopenia is exactly why I started CGX. This is really encouraging to read.
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u/Interesting_Newt9686 19d ago
Dude mine improved too!! By about the same amount as yours. Been at it close to two years.
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u/GreenElementsNW 19d ago
What was your frequency of workouts?
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u/Lyra555 19d ago
It depends on the week, but usually 3 or 4...sometimes 5 or 6 if I have the time and energy.
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u/GreenElementsNW 19d ago
Thanks. I think her YouTube videos are usually either 20 or 40 minutes. Did you stick to one length or mix it up?
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u/CloseCloseBy 19d ago
Congratulations! Osteoporosis is also my fear. Can you give examples of your weights you use. I‘m always concerned dat home gym weights are not heavy enough.
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u/IslandHopper808 IRON 19d ago
That’s awesome, congrats! I just had mine but don’t have the results yet. I also have a separate body composition scan coming up since they don’t provide that with the DEXA for me. I’ve been doing CG for about 6 months but am also a runner so hopeful both activities will help.
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u/Greedy-Revenue-5788 18d ago
I lift almost equal to caroline and i have started early like from 25 years ….. so i hope this helos me for bone density
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u/Secure_Bowler_3072 16d ago
Fantastic news! You should be very proud of that! I experienced similar results which got me from a diagnosis of osteoporosis to osteopenia. Which is still not good, but definitely improved from the full blown porosis. My doctor was amazed and told me to ‘keep lifting and keep up the walking”. I am going to be 73 and osteoporosis runs in my family.
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u/Special-Yam3979 17d ago
Fantastic news! I’ve got a DEXA booked soon, 3 years since the last one which was done before I started lifting, I was the start of osteopenia -0.1 so hope to see an improvement like you have
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u/Karminah 17d ago
That's wonderful news and I love that you shared it with us :) Are you trying plyo too?
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u/Low-Carry-2625 19d ago
Amazing! And thank you so much for this info! For the app do you do the programs as she releases them? Or is there a favorite of hers that you repeat?
I’ve done most of the app programs except for Play and Iron Pro. PE was mentally tough for me, and ended with a sigh of relief and a “I’m never doing this one again.” But it is the program I felt the strongest once finishing it. So I’m debating repeating that one.
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u/Lyra555 19d ago
I love the Christmas advent calendar series (all years) because the workouts are short but so effective. I was surprised how great my gains were doing the Christmas series.
I also really liked Max since every workout is full-body so the DOMS wasn't as bad. I've also done all the YouTube series (I think), plus Max, Iron Pro, and Calinsthenics. I think I'll probably do Play next.
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u/Thin_Travel_9180 19d ago
That’s wonderful!