Why our bones need resistance training for old age.
High-load resistance training restores bone mineral density in people who have osteoporosis and osteopenia, a 2021 analysis of several studies found. Those who engaged in the training experienced improvements in their motor function and reported few adverse events.
Researchers analyzed the findings of nine randomized controlled trials involving nearly 500 women and men with either osteoporosis or osteopenia. The various studies examined changes in the bone mineral density of the participants' lower extremities and spine after engaging in resistance training interventions versus not.
The researchers found that resistance training increased the bone mineral density of the lumbar spine, femoral neck, and total hip. The greatest benefits were obtained in the lumbar spine, an area that is particularly vulnerable to the damaging effects of bone loss.
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High-load resistance training involves using heavier weights and performing fewer repetitions (typically 8 to 12 per set per exercise) than ordinary resistance training. Evidence suggests that high-load resistance training strengthens the lower extremities more effectively than training with lighter loads.
The findings from this analysis suggest that performing high-load resistance training reverses the bone loss that accompanies osteoporosis and osteopenia. However, the researchers cautioned that the variability in the studies' designs and outcomes and the possibility of publication bias (the tendency to publish only favorable findings) make generalizing their findings difficult.