Effects of High-Intensity Strength Training On Multiple Risk Factors for Osteoporotic Fractures: A Randomized Controlled Trial

By Ty Sevin, Aug 30, 2021

< Back to Benefits of Strength Training on Bone Density in Older Adults

Miriam E. Nelson, Ph.D., Maria A. Fiatarone, M.D., Christina M. Morganti, M.D., Isaiah Trice, Ph.D., Robert A. Greenberg, B.S., William J.Evans, Ph.D. From the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Boston, MA; the Division onAging, Harvard Medical School, Boston, MA, and the Noll Physiological Research Center at the Pennsylvania State University.

Objectives

Thirty-nine sedentary, post menopausal women, aged 50-70, who were not undergoing estrogen replacement therapy, were studied for 1 year to determine how the risk factors for osteoporotic fractures could be modified by high intensity strength training.

Results:

Femoral neck and lumbar spine bone mineral density increased in the 20 strength training women and decreased in the 19 sedentary controls. Total body bone mineral content was preserved in the strength trained women and decreased in the controls. Muscle mass, muscle strength, and dynamic balance increased in the strength trained women and decreased in the controls.

Summary:

High intensity strength training exercises are an effective way to preserve bone density and improve muscle mass, strength and balance in post menopausal women. Increases in bone mineral content, muscle mass, strength and balance with strength training are even more significant when contrasted with the loss in all of these areas experienced by the sedentary controls. Maintaining bone density and preventing falls through improved strength and balance can significantly reduce the risk for osteoporotic fractures.

Keiser Equipment Used

Standing hip, leg extension, lat. pull down, lower back, abdominal.

Published in Journal of the American Medical Association, December 28, 1994. Portions of this research were presented at the American College of Sports Medicine meeting June 2-5, 1993 in Seattle, WA and at the same meeting June 1-4, 1994 in Indianapolis, IN.

Link to Original Research

About the author

Ty Sevin

Director of Human Performance, Education and Research

Articles by Ty Sevin >

With over 25 years of coaching experience at both the collegiate and Olympic levels, Ty Sevin is one of the most influential track and field coaches in the country. Ty has worked for the United States Olympic Committee, serving as the Director of the Track and Field Residency Program at the USOC Olympic Training Center in Chula Vista, CA. He has also served as an assistant coach for Team USA on three separate occasions, for both the men’s and women’s teams. Ty himself was a four-time U.S. Olympics Trials qualifier in javelin. Ty most recently spent four years as the Associate Head Coach at the University of Texas at Austin for both the men’s and women’s track and field teams. Prior to that, he led the men’s and women’s track and cross-country teams at the University of New Orleans and McNeese State.

Currently, Ty applies his vast industry experience to the role of Director of Human Performance, Research and Education for Keiser Corporation, where he consults with college and professional sports teams regarding the utilization of Keiser strength equipment. He is also responsible for creating educational curriculum relating to human performance and overseeing Keiser research projects