Low load, high repetition resistance training program increases bone mineral density in untrained adults

Bailey A. Petersen, Bryce Hastings, Jinger S. Gottschall

Research output: Contribution to journalArticlepeer-review

8 Scopus citations

Abstract

BACKGROUND: High load, low repetition resistance training increases BMD in untrained adults; however, many older and untrained adults cannot maintain this type of strenuous program. Our goal was to evaluate whether a low load, high repetition resistance training program would increase BMD in untrained adults. METHODS: Twenty sedentary, but otherwise healthy, adults (6 men and 14 women, age 28-63 yrs) completed a 27-week group exercise program. The participants were randomly assigned to one of two strength groups: one group completed full body, low load, high repetition weight training classes (S-WEIGHT), while the other group completed core focused fusion classes (S-CORE). Both groups also completed indoor cycling classes for cardiovascular conditioning. After a 3-week familiarization period, all participants completed a 12-week block of 5 fitness classes per week (3 cycling + 2 strength) and concluded with another 12-week block of 6 classes per week (3 cycling + 3 strength). We completed iDXA scans at baseline (week 3) and final (week 28). RESULTS: Compared to baseline, BMD significantly increased for S-WEIGHT in the arms (+4%, P<0.001), legs (+8%, P<0.01), pelvis (+6%, P<0.01) and lumbar spine (+4%, P<0.05), whereas BMD did not significantly change for S-CORE at any site. CONCLUSIONS: These results suggest that a low load, high repetition resistance training program may be an effective method to improve bone mass in adults.

Original languageEnglish (US)
Pages (from-to)70-76
Number of pages7
JournalJournal of Sports Medicine and Physical Fitness
Volume57
Issue number1-2
DOIs
StatePublished - Jan 1 2017

All Science Journal Classification (ASJC) codes

  • Orthopedics and Sports Medicine
  • Physical Therapy, Sports Therapy and Rehabilitation

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