Bone Density

How lifting heavy loads signals your skeleton to hold on to, and rebuild, bone.

THE STUDIES

3 studies on this topic

2026

Geriatrics & Gerontology International

Effectiveness of High-Intensity Versus Low-to-Moderate-Intensity Resistance Training in Improving Muscle Strength and Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis

Studied: 1,283 participants across 18 RCTs, adults ≥50

Comparing 18 trials in adults 50+, high-intensity training (≥70% of one-rep max) beat lighter loads for building leg strength, while both intensities protected bone density about equally — with no difference in fall or injury rates.

High-IntensityBone DensityMuscle Strength Injury Risk

Read the original paper Ask your coach about this

2022

Sports Medicine

Progressive Resistance Training for Concomitant Increases in Muscle Strength and Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis

Studied: Men and/or women ≥65 years (pooled RCTs)

Across randomized trials in adults 65 and older, progressive resistance training reliably increased leg strength and hip/femur bone density together — with higher training frequency linked to bigger gains in both.

Bone DensityMuscle Strength Dose-Response

Read the original paper Ask your coach about this

2018

Journal of Bone and Mineral Research

High-Intensity Resistance and Impact Training Improves Bone Mineral Density in Postmenopausal Women With Osteopenia and Osteoporosis (the LIFTMOR trial)

Studied: Postmenopausal women with low bone mass

Postmenopausal women with low bone mass trained twice a week for eight months with heavy deadlifts, squats, overhead press and jumping chin-ups. The heavy-training group improved spine and hip bone density and function, with a very low injury rate under supervision.

Bone DensityPostmenopausal Women High-Intensity Injury Risk

Read the original paper Ask your coach about this

These summaries are general education, not medical advice. Individual results vary, and research on groups does not replace advice about your body from your doctor.

THE STUDIES

Effectiveness of High-Intensity Versus Low-to-Moderate-Intensity Resistance Training in Improving Muscle Strength and Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis

Progressive Resistance Training for Concomitant Increases in Muscle Strength and Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis

High-Intensity Resistance and Impact Training Improves Bone Mineral Density in Postmenopausal Women With Osteopenia and Osteoporosis (the LIFTMOR trial)

OTHER TOPICS