Osteoporosis is the loss of bone density over time and the most common type of bone disease. It is estimated that 1 out of 5 American women over 50 have osteoporosis. About half of all women over the age of 50 will have a fracture of the hip, wrist, or spine over the course of their lives and the leading causes of osteoporosis are a drop in estrogen in women at the time of menopause and a drop in testosterone in men. Most women shy away from the idea of weight training and high intensity training in general in favor of more aerobic type exercises and classes however more and more research is affirming that not only weight bearing exercise, but also high intensity training workouts can decrease bone loss- especially among postmenopausal women.
According to a study published in the Journal of American Medical Association, high intensity training using strength exercises have been shown to be an effective way to preserve bone density while also improving overall muscle mass, increasing strength and balance in postmenopausal women. The research was done at Tufts University in Boston, Massachusetts and the subjects ranged in age from 50 to 70 years old. Following a high intensity low volume protocol the 39 women involved exercised twice a week performing five different strength training exercises per session over the course of a year.
High Intensity Training Workouts For Women Increases Bone Density
The findings were quite significant- in the women doing high intensity training femoral neck bone mineral density and lumbar spine bone mineral density increased by approximately 1 to 4.5% while the inactive control group saw a similar DECREASE in bone density of the same regions. Total body bone mineral content was preserved in the strength-trained women while it tended to decrease in the sedentary women who were used as a control. Also of note, muscle mass, muscle strength, and dynamic balance increased in the strength-trained women and decreased in the inactive women.
High Intensity Training: A Proven Method For Preserving Bone Density & Improving Strength & Muscle Mass
The study’s conclusion: ‘High-intensity training exercises for strength are an effective and feasible means to preserve bone density while improving muscle mass, strength, and balance in postmenopausal women.’
1. High-intensity resistance training and postmenopausal bone loss: a meta-analysis.Martyn-St James M, Carroll S. Osteoporos Int. 2006
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Kevin Richardson- celebrity Personal Trainer New York City is the creator of Naturally Intense™ High Intensity Training, a lifetime natural bodybuilder, head of Naturally Intense™ Personal Trainers NYC and one of the most sought after personal trainer in NYC.