The LIFTMOR Study: Strength Training for Postmenopausal Women with Osteoporosis

The LIFTMOR (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation) study has proven what good strength coaches have known for years that targeted strength training can dramatically improve the lives of postmenopausal women with osteoporosis. Conducted in Australia, this groundbreaking research demonstrated that heavy resistance exercises—specifically squats and deadlifts—can significantly enhance bone density, muscle strength, and overall functional fitness, while reducing the risk of fractures.

The study focused on high-intensity resistance training using heavy loads, typically performed at 80-85% of participants’ one-repetition maximum. Exercises such as back squats and deadlifts were central to the program, chosen for their ability to stimulate large muscle groups and impose the necessary mechanical stress on bones to encourage remodeling and strengthening. Importantly, the program was supervised by trained professionals to ensure safety and proper technique, dispelling the misconception that heavy lifting is dangerous for individuals with osteoporosis or the elderly in general.  In eight months of training twice a week and over 2600 workouts they only had one back tweak and that only required modification for one week.

The results were profound. Women in the heavy resistance group saw significant increases in bone mineral density (BMD) at the spine and hips, improved posture, and gains in muscle strength and balance. This is critical, as osteoporosis-related fractures often result from falls due to poor balance and weakened musculature.

Furthermore, other research indicates that maintaining strength is even more important than muscle mass to maintain independence and accomplish activities of daily living.  Strength training with resistance above 75% of 1 RM is most effective in building and maintaining strength.

At MOE Strength, we bring the principles of the LIFTMOR study to life through our Athletes of Aging program. Just like in the study, we focus on foundational lifts such as squats and deadlifts, tailored to everyone’s ability and goals. Our emphasis on progressive overload, safe techniques, and regular coaching ensures that clients not only build stronger bones but also gain confidence and resilience.

The LIFTMOR study affirms what we see every day at MOE Strength: age is no barrier to strength. With the right program, postmenopausal women can defy the odds, reclaim their physical health, and thrive. Strength training is not just about muscles and bones—it’s about empowering a healthier, more independent life.

The evidence is clear: heavy resistance training isn’t just safe for women with osteoporosis; it’s transformative. If it is safe for someone with osteoporosis, it is safer for most adults and will have a similar effect.  By incorporating squats, deadlifts, and other compound lifts into your routine, you can unlock profound benefits. Whether you’re new to strength training or a seasoned lifter, programs like those at MOE Strength ensure that you can train smart, train effectively and remain independent and strong for as long as possible.

“The best time to plant a tree was 20 years ago. The second-best time is today.”  If you have osteoporosis, it is not too late you can start today.  If you don’t, why wait 20 years or until you do start today as well.

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