Did You Know That Lifting Weights Can Improve Osteoporosis?

There is an intervention called LIFTMOR-(Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) that is showing great promise in helping improve bone density. 

The LIFTMOR protocol was brought to me a few years ago by a client. She was interested in improving her bone density and found this protocol. After reviewing the protocol and the lifts/exercise that were suggested, I was eager and excited to help out!

Oftentimes, people are hesitant to try weight lifting out of fear of injury. Although when done correctly, it can actually help reduce the risk of injury by helping to improve overall strength.  It also improves metabolism for fat burning as well as improves the bone density of the spine and thigh bone as highlighted with these studies.

Here are a couple research articles to support that when done safely, and with the guidance of trained professionals, lifting weights shows improvements in the bone, function, and stature of men and women.

At BodyFit Physical Therapy, we participate in various methods of weight lifting on a regular basis and we are quite adept at guiding our patients and clients into the world of weight lifting, as soon as they are ready and able.

If you are interested in learning more about LIFTMOR and how this form of exercise can help you, please reach out to us for a FREE Consultation at 860-507-7365 or email cindy@bodyfitphysicaltherapy.com

Here are a couple research articles and studies to support LIFTMOR:  

Heavy resistance training is safe and improves bone, function, and stature in postmenopausal women with low to very low bone mass: novel early findings from the LIFTMOR trial

S L Watson 1 2, B K Weeks 1 2, L J Weis 3, S A Horan 1 2, B R Beck 4 5 6

Affiliations expand

Abstract

The aim of the LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) trial is to determine the safety and efficacy of brief, bone-targeted, high-intensity progressive resistance training (HiPRT) with impact loading for postmenopausal women with low bone mass. Preliminary findings indicate the LIFTMOR program is safe and effective.

Introduction: Despite a lack of notable efficacy, exercise guidelines for osteoporosis typically recommend moderate-intensity exercises, owing to a perceived risk of fracture from high-intensity loading. Indeed, safety concerns alone have prevented the well-recognised preferential response of bone tissue to high-intensity loads from being applied to those who stand to benefit the most. To progress from this therapeutic stalemate, a challenge to conventional wisdom was required. Our goal was to examine the safety and efficacy of HiPRT and impact loading for risk factors of osteoporotic fracture in postmenopausal women with low to very low bone mass.

Methods: Participants have been randomised to either 8 months of twice-weekly 30-min supervised HiPRT and impact loading or a low-intensity home-based exercise program of the same duration and dose. Testing at baseline and follow-up has included anthropometry; bone, muscle, and fat mass; and functional performance.

Results: Twenty-eight women (66.1 ± 4.8 years, mean lumbar spine T-score -2.15 ± 0.72) have completed the study. HiPRT and impact loading (n = 12) improved height (0.4 ± 0.2 cm vs -0.3 ± 0.1 cm, p = 0.003), femoral neck bone mineral density (0.3 ± 0.5 % vs -2.5 ± 0.8 %, p = 0.016), lumbar spine bone mineral density (1.6 ± 0.9 % vs -1.7 ± 0.6 %, p = 0.005), and functional performance (p 87 %. There have been no injuries.

Conclusions: Brief supervised HiPRT with impact loading is a safe and effective exercise therapy for postmenopausal women with low to very low bone mass.

High-intensity exercise did not cause vertebral fractures and improves thoracic kyphosis in postmenopausal women with low to very low bone mass: the LIFTMOR trial

S L Watson 1 2, B K Weeks 1 2, L J Weis 3, A T Harding 1 2, S A Horan 1 2, B R Beck 4 5 6

Affiliations expand

Abstract

Our aim was to assess risk of vertebral fracture during high-intensity resistance and impact training (HiRIT) for postmenopausal women with low bone mass. HiRIT did not induce vertebral fracture, as evidenced by a reduction in kyphosis following 8 months of training and a lack of change in vertebral morphology.

Introduction: The LIFTMOR trial demonstrated a novel, HiRIT program notably improved bone mass in postmenopausal women with osteopenia and osteoporosis. While no clinical signs or symptoms of vertebral crush fracture were evident during the trial, anecdotal feedback suggests that concerns about safety of HiRIT in the osteoporosis demographic remain. The aim of the current work was to assess vertebral body morphology, Cobb angle, and clinical measures of thoracic kyphosis in participants in the LIFTMOR trial for evidence of vertebral fracture following 8 months of supervised HiRIT.

Methods: Participants were randomized to either 8 months of 30-min, twice-weekly, supervised HiRIT or unsupervised, low-intensity, home-based exercise (CON). Lateral thoracolumbar DXA scans (Medix DR, Medilink, France) were performed at baseline and follow-up. Cobb angle was determined, and vertebral fracture identification was performed using the semiquantitative Genant method. Clinical kyphosis measurements were performed in relaxed standing (neutral posture) and standing tall using an inclinometer and a flexicurve.

Results: The HiRIT group exhibited a reduction in inclinometer-determined standing tall thoracic kyphosis compared to CON (- 6.7 ± 8.2° vs - 1.6 ± 8.1°, p = 0.031). Both the HiRIT and CON groups exhibited within-group improvement in kyphosis in relaxed standing as measured by both inclinometer and flexicurve (p

Conclusions: Supervised HiRIT was not associated with an increased risk of vertebral fracture in postmenopausal women with low bone mass. Indeed, a clinically relevant improvement in thoracic kyphosis was observed following 8 months of supervised HiRIT, further supporting its efficacy as an osteoporosis intervention for postmenopausal women with low to very low bone mass.

If you are interested in learning more about LIFTMOR and how this form of exercise can help you, please reach out to us for a FREE Consultation at 860-507-7365 or email cindy@bodyfitphysicaltherapy.com