The Study
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
This article is like a teacher summarizing what a few science experiments showed — it says that lifting heavy weights and jumping might help bones get stronger in older women. But it didn’t do the experiments itself, so it can’t say for sure that the exercise caused the improvement — just that it seemed to go together.
Analysis score
Maximum 5 for a narrative review.
Where the score came from
This study tested if a supervised, intense workout program with lifting and jumping could help older women with weak bones become stronger and safer from falls.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 52 / 100
Quality score
Systematic reviews and meta-analyses of cohort studies. They sit above a single cohort study but below a single randomized trial, because the underlying evidence is still observational.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Gaining bone density and height while avoiding falls is huge for older women — it means less risk of breaking bones and more independence.
- 2Women who did the intense program gained 2.9% more bone density in their spine, 0.3% in their hip, improved bone thickness by 13.6%, got 0.2 cm taller, and moved better — while the low-intensity group lost bone and height.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of Bone and Mineral Research
Year
2018
Authors
S. Watson, B. Weeks, L. Weis, A. Harding, Sean A. Horan, Belinda R. Beck
Related Content
Claims (6)
Muscle contractions apply mechanical force that increases bone mineral density by activating bone-forming cells.
Postmenopausal women with low bone density who perform high-intensity resistance and impact training show better performance in mobility and strength tests than those who do low-intensity home exercise.
In postmenopausal women with low bone mass, high-intensity resistance and impact training increases the thickness of the outer bone layer in the femoral neck by 13.6%, a change not detected by standard bone density scans.
In postmenopausal women with low bone mass, high-intensity resistance and impact training results in a 0.2 cm increase in height, while low-intensity exercise results in a 0.2 cm decrease in height. This difference is linked to the effect of mechanical loading on spinal compression.
In postmenopausal women with low bone density, performing supervised high-intensity resistance and impact exercises twice a week for eight months increases bone density in the spine and hip, while a low-intensity home program reduces bone density in these areas.
In postmenopausal women with low bone density or spinal fractures, supervised high-intensity resistance and impact training over eight months does not cause new spinal deformities, serious injuries, or frequent minor side effects.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.