If you’ve been told you have osteopenia or osteoporosis, you may also have been told to “take it easy” — avoid heavy lifting, avoid impact, be careful. The research tells a different story.
The landmark LIFTMOR trial (Watson et al., Journal of Bone and Mineral Research, 2018) followed postmenopausal women with low bone mass through eight months of supervised, high-intensity resistance and impact training (HiRIT) — twice a week, 30 minutes a session. The program centred on four exercises: the deadlift, back squat, overhead press, and jumping chin-ups with a drop landing.
The results were striking. Compared with a low-intensity control group, the HiRIT group saw significantly greater gains in bone mineral density at the spine and hip, along with improved functional strength, better posture, and a lower risk of falls. Just as importantly, the high-intensity program was safe — it caused no vertebral fractures and actually improved thoracic posture in women with low to very low bone mass.
The takeaway: for many people with osteopenia or osteoporosis, appropriately loaded, well-supervised heavy resistance training and impact work isn’t something to avoid — it’s one of the most effective tools we have to protect bone density and reduce fracture risk.
What this means for you
At Active Life Physio, we use the principles behind LIFTMOR to design individualised bone health programs. Every program starts with a thorough assessment of your bone density results, fracture risk, strength, and movement patterns, so your loading is challenging enough to stimulate bone growth and matched precisely to what your body can safely handle.
You’ll be supervised closely as you progress through resistance training, and where appropriate, impact loading, so you build strength and confidence in your body rather than fear of it.
Take the next step
Osteoporosis doesn’t have to mean a smaller life. With the right program, evidence shows you can build stronger bones at any stage after diagnosis.
Book an assessment with our team today to find out how a LIFTMOR-informed exercise program could work for you.
Source: Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. 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. J Bone Miner Res. 2018;33(2):211-220.