Intense 'light weight' exercise increases bone density in adults

A new study has revealed that indulging in low-weight, high-repetition exercise can increase bone mineral density up to eight percent in adults.

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According to the findings, this type of strength training may be an effective and maintainable method of increasing bone mineral density in older people and sedentary groups.

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Lead researcher Jinger Gottschall of the Penn State said that this was such a profound finding because low-weight, high-repetition exercise was easily attainable by anybody and everybody.

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In the study, 20 untrained adults completed a 27-week group exercise program. Participants were assigned to one of two groups that either completed full-body weight-training workouts or workouts focused on building core muscles, in addition to cardiovascular workouts.

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The weight-training group completed two to three BODYPUMP(R); classes per week, a low-weight, high-repetition resistance training program in which the participants used a bar and self-selected weights.

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The study analysis found that participants in the weight-training group demonstrated an eight percent increase in leg bone mineral density, a seven percent increase in pelvis bone mineral density, a four percent increase in arm bone mineral density and a four percent increase in spine bone mineral density. The core group's bone mineral density did not change significantly.

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Postmenopausal women and osteopenic individuals experienced significant bone mineral density increases of up to 29 percent.

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The study is published in the Journal of Sports Medicine and Physical Fitness.