Heavy lifting does build bone density. That part is true. But the rule going around that women must strength training with 5 sets of 5 at 85% of your max (1RM) plus box jumps or you lose your bone density, is a much bigger claim than the evidence supports.We dismantle this claim and explain what the best studies can and cannot prove. We also share a simpler approach that still allows you to train hard, lower fracture risk, and keeps you consistent through perimenopause and postmenopause. If you want to protect your bones without ...
Heavy lifting does build bone density. That part is true. But the rule going around that women must strength training with 5 sets of 5 at 85% of your max (1RM) plus box jumps or you lose your bone density, is a much bigger claim than the evidence supports.
We dismantle this claim and explain what the best studies can and cannot prove. We also share a simpler approach that still allows you to train hard, lower fracture risk, and keeps you consistent through perimenopause and postmenopause.
If you want to protect your bones without training in a way that makes you hate strength training or quit altogether, hit play!
Get the FREE Strength Training for Hormone Health guide, a free breakdown of how to lift in a way that supports your hormones through the menopause transition and beyond:
https://witsandweights.com/free
You'll learn:
- How the LIFTMOR trial was designed and what it found on spine and hip bone density, as well as heavy vs. moderate strength training over 40
- 3 problems with drawing conclusions from the LIFTMOR trial
- Why heavy lifting is not inherently unsafe for older women with low bone mass
- How social media “telephone” turns nuanced evidence into rigid rules
- DEXA body fat and lean mass scan precision error and why small changes may not be detectable
- Heavy vs. moderate loading for bone mineral density
- What we know so far from perimenopause data
- Menopause transition bone loss rates and the hidden "big win" with strength training for women over 40
- 4 practical tips to do instead
- A 30-second test to estimate whether your sets are heavy enough
Wits & Weights is the evidence-based podcast for strength training over 40, menopause and perimenopause fitness, body recomposition, metabolism recovery, and healthy aging. Hosted by Philip Pape, creator of Eat More Lift Heavy and Fitness Lab.
Timestamps:
0:00 - The bone density rule keeping too many women out of the gym
3:48 - Inside the LIFTMOR trial (strength training and bone density)
7:45 - Where bone and hormones are connected
9:05 - 3 gaps between the LIFTMORE trial and its interpretation
14:46 - Research on perimenopausal women over 40
16:29 - How the menopause transition affects bone loss
18:38 - 4 steps to maintain or build bone density
21:45 - Where jumping fits into your strength training protocol
25:16 - Finding your load range without attempting a 1 rep max attempt
26:20 - Bonus: 30-second test for whether you're lifting heavy enough
Episode Resources:
- FREE 1RM and Strength Calculator (with Strength Standards):
https://www.witsandweights.com/strength-calculator - Related episode: Are the Barbell Squat, Deadlift, and Row Actually Unsafe After 40?
💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)
📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.
👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.
👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏
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