Is lifting heavy weights dangerous if you have osteoporosis?

If you have osteoporosis, you are probably aware of the benefits of exercise for your bone health. What you may not be aware of is that high-intensity weight training is better. Most people with osteoporosis stick with lower intensity training and lighter weights because they are afraid of hurting themselves.

A study provides evidence that higher-intensity strength training is more beneficial for improving bone density than lower-intensity weight training which is more traditionally recommended.

Link to study: High‐Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis

CONCLUSION:

Contrary to current opinion, HiRIT (High Intensity Resistance and Impact Training) was efficacious and induced no adverse events under highly supervised conditions for our sample of otherwise healthy postmenopausal women with low to very low bone mass.

STUDY APPROACH:

In this study 101 postmenopausal women, older than 58 and diagnosed with osteopenia or osteoporosis (T-score < -1.0), were divided randomly into two groups:

1) Supervised, High Intensity Resistance and Impact Training Group (HiRIT)

The HiRIT consisted of supervised squats, overhead presses, deadlifts, and jumping chin-ups. They worked out 2x/week for 30 minute sessions, and did the same routine (with increasing loads) for 8 months.
The first month was focused mostly on learning proper form for these lifts using low loads or just bodyweight.
Once good form was established, the participants performed deadlifts, overhead presses, and back squats in 5 sets for 5 repetitions that were between 80 and 85% of a 1 repetition max (a max is the most they could do for one rep).
Impact loading was added by performing jumping chin-ups with “drop landings”

2) Conventional Exercise Group (CON)

The CON group consisted of a 30‐minute, home‐based, low‐intensity (10 to 15 repetitions) exercise program, 2x per week for 8 months that was designed to improve balance and mobility.
Exercises included low‐load resistance training (lunges, calf raises, standing forward raise, and shrugs) and stretches (side‐to‐side neck stretch, static calf stretch, shoulder stretch, and side‐to‐side lumbar spine stretch)

FINDINGS:

The study shows that introducing heavy load gradually, after proper form is learned, and with the ongoing supervision of a skilled professional, were key to the evident safety of the protocol and the ability of participants to tolerate the program.
HiRIT saw consistently superior results for bone mineral density (BMD) in the hip and lumbar spine; less patients in the HiRIT group saw decline in BMD in these areas and more patients in the HiRIT group saw an increase in BMD.
There were ZERO serious or chronic injuries related to the interventions with the HiRIT group.

I hope this dismantles some of the taboo out there about lifting heavy weights as you get older, because it is clearly good for you! If you have interest in getting stronger, becoming more functional, and delaying bone mineral density loss or potentially even increasing in bone mineral density (as many did in the study), then you should think about starting to lift heavy weights under the supervision of a skilled professional. Happy lifting!