If you’re concerned about osteoporosis or weakening bones, you’re not alone. As we age, particularly after menopause, maintaining bone density becomes increasingly important. But here’s the good news, recent research shows that specific types of exercise can significantly strengthen your bones.
One landmark study known as the LIFTMOR trial provides clear evidence that targeted, high-intensity resistance training can effectively improve bone density, even in postmenopausal women.
The Remarkable Results from the LIFTMOR Trial:
- Spine Bone Density improved by approximately 2.9% in just 8 months.
- Hip Bone Density increased slightly by around 0.3%, compared to a 1.9% loss in groups performing low-intensity exercise.
- Participants also saw improvements in strength, balance, and overall physical function, significantly reducing their risk of falls and fractures.
Crucially, the programme was both safe and highly effective, with minimal risk of injury.
Why Does High-Intensity Resistance Training Work?
Bones respond positively to short, safe bursts of high-load impact and resistance. This form of exercise signals your body to strengthen and rebuild bone tissue, directly combatting the natural decline of bone density associated with ageing.
What About Endurance Activities?
While running or endurance sports are excellent for cardiovascular health, they may not provide the same bone-protective benefits. Research has shown that endurance-focused training may even reduce bone density at specific sites like the spine.
How to Get Started Safely:
At Motion Clinic in Exeter, we incorporate scientifically backed methods like the LIFTMOR programme into our osteoporosis prevention classes. Led by our experienced physiotherapist, Harry, these sessions are carefully supervised and tailored to your specific needs, ensuring safety and maximum benefits.
If you’re looking to protect your bones, reduce your fracture risk, and feel stronger overall, contact us to find out more about our classes. We’re here to support you every step of the way.
Ready to Strengthen Your Bones?
Speak to Physio to discuss if our Programme is right for you, book your Free 15-minute Consultation now!
July, 10 2025. Andy Horide, Osteopath