Liftmor Study


The LIFTMOR study (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) is one of the most influential trials on resistance training for postmenopausal women with low bone mass. 

Summary of the LIFTMOR Study

Purpose

To determine if high-intensity, high-impact resistance and impact training (HiRIT) is safe and effective for improving bone mineral density (BMD), muscle strength, balance, and functional performance in postmenopausal women with low bone mass (osteopenia or osteoporosis).

Participants

  • 101 postmenopausal women (aged ~65 years)
  • Diagnosed with osteopenia or osteoporosis
  • Randomized into:
  • HiRIT group (LIFTMOR): supervised, high-intensity resistance & impact training
  • Control group: low-intensity home exercise program (similar to standard care)

Intervention

  • Frequency: 2 sessions per week
  • Duration: 8 months
  • Supervised by an exercise physiologist
  • Format: Small group (≤10 women)
  • 5 main exercises:
  1. Barbell deadlift
  2. Barbell overhead press
  3. Barbell back squat
  4. Jumping chin-ups with drop landings (impact component)
  5. Box jumps (impact component)
  6. Progression: Gradually increased to ~80–85% of 1RM (high intensity)
  7. Warm-up & technique focus every session
  8. No adverse events — training was safe when supervised properly


Results

After 8 months, the HiRIT group showed:

  • ↑ Lumbar spine BMD by 2.9%
  • ↑ Femoral neck BMD by 0.3% (small but positive)
  • ↑ Back extensor strength by ~30%
  • ↓ Thoracic kyphosis (improved posture)
  • No fractures or major injuries
  • The control group lost bone density over the same period.