Osteoporosis & Bone Density

Bone is living tissue that responds to load: what the trial evidence says about heavy lifting, impact training and nutrition for building and protecting bone density, graded honestly, alongside your doctor's screening and care.

Every claim below carries an evidence grade. What do these grades mean?

EVIDENCE OSTEOPOROSIS

Supervised heavy lifting raised bone density in postmenopausal women

Moderate

In the LIFTMOR trial, 101 postmenopausal women with low bone mass did 8 months of supervised heavy lifting plus impact training and gained lumbar spine bone density, 2.9 percent, while a gentle home-exercise group lost it, minus 1.2 percent. It is one trial that measured bone density, not fractures. Orthopedic surgeon Dr Vonda Wright summarizes the approach as lift heavy, add impact, train balance. The trial was closely supervised, so if you have osteoporosis, osteopenia or a past fracture, talk to your clinician before starting heavy or impact training.

SOURCE →

Vonda Wright

OSTEOPOROSIS

Build strong bones at any age

1Get a DEXA scan to know your bone density (Ask your doctor for a DEXA scan. It gives you a T-score so you know where you stand, and a baseline to measure progress against.)
2Lift heavy with progressive strength training (Do supervised, progressive resistance training built around big compound lifts (squat, deadlift, overhead press, row). In the LIFTMOR trial this was roughly 5 sets of 5 reps at a heavy load, twice a week. Build up gradually with good form.)
3Add some impact (Include weight-bearing impact your body can handle: heel drops, hops or jumps, or brisk walking with some stair work. Start small and build up, and skip impact if your doctor has told you to.)

What to buy

Sports Research Vitamin D3 + K2 ~$20

Weighted vest ~$45

GO DEEPER →

More protocols on this topic are added here as they clear research and compliance review. We would rather show a short list we stand behind than pad it out.

Protocols for this topic are coming soon.