Lifting Heavy for Strong Bones: What the LIFTMOR Study Reveals

For years, people with osteoporosis have been told to play it safe—stick to light weights, balance exercises, and avoid "risky" movements. But groundbreaking research from the LIFTMOR Study (Watson et al., 2017) has flipped that outdated advice on its head. The study proves that lifting heavy weights is not only safe but essential for building stronger bones and preventing fractures.

What is the LIFTMOR Study?

The LIFTMOR study tested two different approaches to osteoporosis management:

• High-Intensity Resistance & Impact Training (HiRIT): Heavy squats, deadlifts, and overhead presses at 85-90% of 1-rep max, combined with impact landings to stimulate bone growth.

• Control Group: Light weights and balance exercises—similar to what’s often recommended for osteoporosis.

The Results? More Bone, More Strength, More Confidence.

After eight months, the HiRIT group saw remarkable improvements in bone density, strength, and mobility.

Bone Density Gains

• Increased by 2.9% in the lumbar spine, compared to a 1.2% loss in the control group.

• Increased by 0.3% in the femoral neck, while the control group lost 1.9%.

Bone Strength and Thickness

• Cortical thickness increased by 13.6%, compared to 6.3% in the control group.

Functional Performance

• Significant improvements in balance, strength, and mobility—critical factors in fall prevention.

Injuries? Fractures? None. The only reported issue was a minor back spasm that resolved within a week.

Why Yoga, Pilates, and Zumba Aren’t Enough for Your Bones

While yoga, Pilates, and dance workouts have benefits, they don’t provide enough load or impact to stimulate real bone growth.

• Yoga and Pilates improve flexibility but don’t place enough strain on bones to drive adaptation.

• Zumba and other dance workouts are good for cardiovascular health but are too low-impact to build bone density.

Bones need load and impact to grow stronger.

Osteoporosis Starts Young – Build Bones Early

Osteoporosis isn’t just an issue for older adults. It starts in childhood. Peak bone mass is reached by age 30, meaning early habits determine future bone strength.

What Kids and Teens Need for Strong Bones:

• A diet rich in protein and calcium from sources like dairy, leafy greens, and sardines.

• Adequate vitamin D from sunlight or supplements.

• Bone-loading activities such as gymnastics, sprinting, and strength training.

• Less screen time and more movement.

Get a DEXA Scan – Know Your Bone Health

A DEXA scan is the gold standard for measuring bone density. Everyone should get tested, especially if they are over 50 or have risk factors like family history, early menopause, steroid use, or a sedentary lifestyle.

Seven Ways to Strengthen Your Bones Today

1. Get a DEXA scan.

2. Start strength training with squats, deadlifts, and overhead presses.

3. Add impact training like jumping and drop landings.

4. Optimize nutrition with enough protein, calcium, vitamin D, and magnesium.

5. Reduce processed foods in your diet.

6. Limit alcohol and stop smoking.

7. Encourage kids to stay active early.

Bottom Line: Strength Training is Essential, Not Optional

Osteoporosis doesn’t mean avoiding weights—it means you need them. Strength training is not only safe but essential for building stronger bones. Bones need load and impact to adapt, so don’t wait until it’s too late.

Are you ready to future-proof your bones? Start lifting today.