Yet again another scientific study proving the benefits of weight training for increasing bone density, something that us weight trainers have known for years. But its always good to get the nod of approval from the scientific world! Read on…. Typically associated with women, osteoporosis is a condition that makes bones weak and prone to breakage. Nearly 2 million men in the US have the condition, and 16 million more have low bone mass. Pam Hinton, from the University of Missouri (Missouri, USA), and colleagues enrolled 38 2physically active, middle-aged men who completed either a weight-lifting program or a jumping program for a year. Both programs required participants to complete 60-120 minutes of targeted exercises each week. The participants took calcium and vitamin D supplements throughout their training programs. The researchers measured the men’s bone mass at the beginning of the study and again at six and 12 months using specialized X-ray scans of the whole body, hip and lumbar spine. The researchers found the bone mass of the whole body and lumbar spine significantly increased after six months of completing the weight-lifting or jumping programs, and this increase was maintained at 12 months. Hip-bone density only increased among those who completed the weight-lifting program. As well, the participants reported minimal pain and fatigue after completing their exercises, and these ratings decreased over the year. The study authors write that: “[Resistance training] or [jump training], which appeared safe and feasible, increased [bone mineral density] of the whole body and lumbar spine, while [resistance training] also increased hip [bone mineral density], in moderately active, osteopenic men.” Footnote: Once again weight training comes out on top as the best bone building exercise in the business. Keeping in mind we are talking weight training, or essentially using weights we can handle. I have see many folk try for these crazy personal bests where they perform crazy weights on squats, leg press and deadlifts! Take a page out of a number of bodybuilders around in the 1990’s who attempted these sorts of crazy lifts, they are now getting around in wheel chairs or walking frames. Stay safe and don’t let your ego shatter the effects of weight trainings bone building benefits! Reference Hinton PS, Nigh P, Thyfault J. “Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: A 12-month randomized, clinical trial.” Bone. 2015 Oct;79:203-12.