Best Exercises for Bone Density: Do You Really Need to Lift Heavy?
- Karin Weinstein, ERYT, CPT
- Oct 6
- 3 min read
Exercise Intensity and Bone Health in Postmenopausal Women: Research Based Insights
Osteoporosis: Why Bone Density Matters
Maintaining strong bones is crucial for preventing osteoporosis and fractures, especially in postmenopausal women. Many wonder what types of exercise work best for improving bone mineral density (BMD) and whether lifting heavy weights is necessary to see benefits.
What the Research Says
Two landmark studies—a systematic review of over 100 trials and a meta-analysis of 53 clinical studies—have provided comprehensive insights on how different exercises and their intensities impact bone strength in postmenopausal women.
These studies included a wide variety of exercise interventions such as walking, tai chi, water-based training, resistance training, and multicomponent programs (combining resistance and impact training).
Intensity categories were well defined:
High intensity: fewer than 8 repetitions at more than 80% of one repetition maximum (1 RM)
Moderate intensity: 8 to 15 repetitions at 65–80% 1 RM
Low intensity: 16 or more repetitions at less than 65% 1 RM
Impact activities were classified by ground reaction forces and included things like walking, hopping, jogging, and jumping.
Key Findings on Exercise for Bone Health & Osteoporosis
Resistance (strength) training is effective at improving bone density, particularly at the spine and hips.
High-intensity resistance training results in the largest gains in spinal BMD, with moderate intensity also providing significant benefits.
At the femoral neck (hip), moderate intensity resistance training was as effective or sometimes more effective than high intensity.
Impact-only exercises such as walking or running were largely ineffective on their own. However, combined resistance and impact training also yielded positive effects.
Exercise programs that included resistance training reduced fracture risk by nearly 50%.
More Research on High-Intensity Exercise for Bone Density Is Needed
Historically, postmenopausal women with osteoporosis were thought to be too fragile for heavy resistance or impact training. However, the landmark LIFTMOR trial challenged this view by demonstrating that high-intensity resistance and impact training (HiRIT) is safe and effective for improving bone density in women with low bone mass.
The LIFTMOR trial involved 101 postmenopausal women performing supervised high-intensity weightlifting (at >85% 1 RM) and impact exercises twice weekly for eight months.
This intervention significantly improved BMD in the lumbar spine and femoral neck compared to a low-intensity exercise group.
Only one minor adverse event was reported (a brief lower back spasm), underscoring the safety of supervised high-intensity training.
Despite these promising results, the relatively small number of high-intensity exercise studies in the broader meta-analysis means firm conclusions about its effect size compared to moderate intensity training are still limited.
What Does This Mean for You?
You don’t necessarily have to lift very heavy weights to improve bone density, but challenging your muscles with progressive resistance training is essential.
Moderate intensity resistance training (lifting weights at a challenging but manageable level) can produce meaningful bone health benefits, especially for the hips.
Adding supervised, safe impact exercises like hopping or jumping may enhance results.
For those with low bone mass, high-intensity training appears safe and effective when properly supervised, but more research is needed to confirm its advantages.
Conclusion: Best Exercise for Improving Bone Density and Reducing Fracture Risk
The best strategy for improving bone density and reducing fracture risk after menopause involves a combination of consistent, progressive resistance training and, where appropriate, impact exercises. It’s not about “lifting heavy or going home”—it’s about intelligently challenging your bones and muscles with the right types and intensities of exercise, safely and steadily over time.
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