For years, women with low bone density were told to avoid lifting anything heavy. The LIFTMOR trial (Watson et al., 2018) put that advice to the test — and found the opposite was true.
What they did
Postmenopausal women with low to very low bone mass did supervised, high-intensity resistance training: barbell deadlifts, back squats and overhead presses at 80–85% of their one-rep maximum, for 5 sets of 5. They added a jumping chin-up with a drop landing for impact. Just two 30-minute sessions a week, for eight months.
What happened
- Significant gains in bone density at the spine and femoral neck (hip)
- Improved strength, posture and functional performance (sit-to-stand, walking)
- No increase in fracture — and in the follow-up, improved thoracic posture
How Bone Builder uses it
The Peak track is the LIFTMOR protocol, turned into a guided, progressive plan. But we only place you there if you’re ready — screened for fracture history, steady balance and lifting experience. Everyone else builds toward it through the Foundation and Build tracks, earning the strength and skill to load safely.