Key Research Findings: Resistance Training & Bone Health

Synthesis of multiple research studies on resistance training's effects on bone density

Recommended Training Protocol

  • Frequency: 3x per week
  • Intensity: 70-90% of 1 rep max
  • Exercises: 4-5 exercises for trunk, upper and lower body
    Exercises to improve femoral head bone density
    Exercises to improve humeral head bone density
    Exercises to improve wrist bone density
    holy shit we might be on to something
  • Sets: 2-3 per exercise
  • Reps: 8-12 repetitions
  • Rest: 60-120 seconds between sets
  • Duration: 12-52 weeks shows benefits

Benefits Observed

  • Increased femoral neck BMD (+0.64%)
  • Improved total hip BMD (+0.62%)
  • Enhanced muscle strength
  • Better functional ability
  • Reduced fall risk

Important Notes

  • Effects are preventive rather than restorative
  • Benefits seen regardless of intervention length
  • Combination with impact exercises may enhance effects
  • Individual response may vary
  • Proper form is essential

Based on meta-analysis of research studies examining resistance training effects on bone mineral density in older adults