If you’ve been diagnosed with osteoporosis or low bone density, you’ve probably been told to “be careful” and avoid certain movements. But what if carefully lifting heavier weights was actually the best thing you could do for your bones?
At After Hours Physio, we support evidence-based care—and one of the most groundbreaking studies in this space is the LIFTMOR study. Here’s what you need to know about it, and how supervised strength training might help you live stronger, safer, and with more confidence.
What Is the LIFTMOR Study?
The LIFTMOR (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation) study was an Australian clinical trial that looked at the effects of heavy weightlifting in postmenopausal women with low bone density or osteoporosis.
For many years, older adults were advised to stick to light weights and gentle movements. The LIFTMOR researchers challenged that idea. They wanted to know: could heavy, high-impact strength training safely improve bone health in older women?
What Did the Study Involve?
Participants in the LIFTMOR study did just two sessions per week of supervised, high-intensity resistance and impact training (HiRIT). The exercises included:
- Deadlifts
- Overhead presses
- Jumping chin-ups with landings
- Back squats
Weights were gradually increased to about 80–85% of the person’s one-rep max, which is considered quite heavy.
Importantly, all sessions were supervised by qualified professionals to ensure proper technique and safety.
The Results: Stronger Bones and Bodies
The outcomes of the study were impressive:
✅ Increased bone mineral density (BMD) at the spine and hip
✅ Improved posture and reduced risk of falls
✅ Better strength and mobility, like getting out of a chair more easily
✅ No fractures or injuries were reported during training
These results proved that heavy lifting—when done properly—is not only safe for people with osteoporosis, but also highly effective at improving bone health and function.
What Does This Mean for You?
If you’re a senior living with osteoporosis or low bone density, you don’t need to fear the gym—but you do need the right guidance.
At After Hours Physio, we offer individualised, supervised strength programs based on the latest research, including principles from the LIFTMOR study. Our programs are designed to help you:
- Rebuild bone density
- Improve balance and mobility
- Reduce your risk of falls and fractures
- Gain strength and confidence in everyday activities
Is This Type of Training Safe for Me?
Yes—when supervised by a qualified physiotherapist. We carefully assess your history, mobility, and current fitness level before designing your program. We’ll never ask you to lift something you’re not ready for. Our focus is on progressive, safe improvement, not pushing limits.
Ready to Start Building Stronger Bones?
You don’t have to settle for brittle bones or a fear of falling. With the right support, strength is absolutely possible at any age.
📍 Serving patients across Blackburn and surrounding suburbs, After Hours Physio offers home visits, after-hours appointments, and expert physiotherapy for osteoporosis management.