Lift More Study Boosts Spinal BMD by 4% in 8 Months

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Peter Attia MD podcast episode with Belinda Beck on October 21, 2024

General HealthExercise

Quotes From Source

“Net benefit of 4% at the spine in BMD.”

Story of claim

The Lift More study, involving twice-weekly 30-minute heavy lifting sessions, improved spinal BMD by 4% and cortical thickness at the hip by 13% in postmenopausal women over 60.

  • Goal: Improve bone density and strength in postmenopausal women.
  • Proof: Study results showed a 4% increase in spinal BMD and 13% cortical thickening at the hip, indicating improved bone strength.
  • Nuances:
    • Twice-weekly sessions include exercises like squats and deadlifts.
    • Supervised training essential for safety and effectiveness.
    • Participants experienced improved posture and daily functioning.
  • Impact on Life: Participants reported feeling stronger, more independent, and improved posture, enhancing their quality of life.

Investments

  • Price: Cost of gym membership or personal trainer fees.
  • Time: 30 minutes twice a week (8-month intervention)
  • Effort: Commitment to regular supervised heavy lifting sessions.

Risks

Potential risk of injury without professional supervision. Heavy lifting requires proper technique to avoid fractures.

Alternatives

  • Lower intensity programs like walking and stretching, but with less benefit on bone density.

Get Started 🚀

  • Consult with a physiotherapist experienced in osteoporosis.
  • Start with supervised sessions using a broomstick to learn technique.
  • Gradually increase weight as technique improves.
  • Aim for twice-weekly 30-minute sessions.

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Reference Video