Here’s good news for those of us who avoid rigorous high load strength training – either due to risk of injury or personal preference. New research shows powerful bone-building benefits can also be obtained with low-load, high-repetition strength training.
To determine this, researchers compared the results of a 24 week strength training program for two groups – one using the Body Pump Program,™ a full body, low-load, high-repetition resistance training program using weights with the other group using a combination of Pilates and yoga exercises without weights.
At the end of the 24 weeks period those doing the low-load, high-repetition strength training increased their bone density (BMD) significantly, while those doing the core strengthening program didn’t increase bone density.
As for gains in muscle strength, both groups experienced improvements in body mass composition and muscular strength, but the gains were greater in the low-load, high-repetition strength training group.
Personally, I find a low-load, high-repetition system works well for me. And this approach fit right into the strength training program I was already doing at my local Y.
This well-designed study clearly shows that you can build bone density with a gentler form of strength training, but you must commit yourself to do 3 hours strength training per week and find time for 3 hours of aerobic exercise each week also. I know that this may sound like a lot, but remember, if you don’t change things up to keep challenging your bones and muscles, you won’t get results! Here are some of my exercises for osteoporosis to help you get started.
For further specifics on this type of low-load, high-repetition strength training program see the BODYPUMP Program™ info.
Petersen BA, Hastings B, Gottschall JS. Low load, high repetition resistance training program increases bone mineral density in untrained adults. J Sports Med Phys Fitness 2017;57:70-6. DOI: 10.23736/S0022-4707.16.05697-8