Prevent Falls and Strengthen Bones: LIFTMOR Study Insights for Women with Osteoporosis

Did you know that around one in three adults over the age of 65 will experience a fall, and that number climbs as we age and frailty or balance challenges increase? For women, the stakes are even higher: with osteoporosis affecting bone strength, approximately 50% of postmenopausal women will suffer a fracture from a fall at some point in their lifetime. Falls don’t just impact bones—they can shake confidence, independence, and quality of life.

Here’s the good news: exercise can significantly reduce your risk. The right approach doesn’t just keep you moving—it strengthens bones, boosts balance, and supports long-term independence.

One of the most compelling pieces of research in this area is the LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) trial, which tested a supervised, high-intensity resistance and impact training program specifically designed for postmenopausal women with low bone mass. The results show that targeted exercise can safely improve bone density, functional strength, and overall stability.

What the LIFTMOR Study Found

Traditionally, people with osteoporosis have been advised to do gentle or moderate exercises to avoid injury. The LIFTMOR researchers challenged this idea by trialling brief, supervised high‑intensity resistance and impact training (HiRIT) — working twice a week for 30 minutes using weighted strength and impact exercises, over a 8 month period.

Here’s what they discovered:

• Bone health improved: Participants doing HiRIT saw increases in lumbar spine and femoral neck bone mineral density (BMD) — key areas linked with fall‑related fractures — while those doing low‑intensity home exercise saw declines or minimal change.

• Functional performance got better: Measures like strength, posture, and mobility improved significantly in the HiRIT group, which are all factors linked with reduced fall risk.

• Safety: With supervision and proper technique, no fractures or serious injuries occurred during the LIFTMOR trial — countering some long‑held concerns about high‑intensity training in people with low bone mass.

In short, under professional supervision, targeted high‑intensity resistive and impact training not only supported bone strength but also functional fitness — a win for both fracture risk and fall risk.

Why Those with Osteoporosis Are at Higher Risk

When you have osteoporosis, your bones become less dense and more fragile — meaning even a slip that wouldn’t harm someone else could lead to a fracture.

But it’s not just the bones:

• Muscle weakness and poor balance make it harder to stabilise yourself during everyday movements.

• Postural changes, like a forward‑rounded spine (kyphosis), shift your centre of gravity and increase the chance of losing your balance.

The LIFTMOR study shows that exercise can improve these factors, from strength to posture and physical function — which are all crucial for reducing falls.

How Exercise Helps Prevent Falls

Exercise plays a powerful role in addressing the risk factors for falls:

✔ Strengthens muscles so you can move confidently
✔ Improves balance and stability
✔ Enhances posture and alignment
✔ Supports bone health — which can lessen fracture severity if a fall does occur

Targeted programs specifically load bones with higher forces (under supervision), stimulating bone adaptation more effectively than light exercise alone.

Top Evidence-Informed Exercises from the LIFTMOR Study

The LIFTMOR study tested high-intensity resistance and impact exercises that improved bone density, strength, and functional performance in people with low bone mass or osteoporosis. Key exercises included deadlifts, squats, overhead presses and safe impact activities.

These exercises target muscles that support posture, balance, and daily function, which are all crucial for reducing fall risk.

💡 Important: While these exercises are effective, proper assessment, technique, and progression are essential — especially for anyone with osteoporosis or low bone mass. Attempting them without guidance can increase injury risk.

If you’re interested in incorporating LIFTMOR-style exercises, the safest first step is to book a physiotherapy assessment. We can evaluate your current strength, mobility, and posture, and guide you on the safest way to start. This ensures you get the benefits while minimising risk, and we can tailor exercises to your individual needs and goals.

Ready to Strengthen Your Bones and Improve Balance?

Falls and fractures aren’t an inevitable part of ageing — evidence shows targeted exercise can make a real difference. The LIFTMOR study highlights how high-intensity, supervised exercises can improve bone density, posture, and functional strength, helping you stay active and independent.

Book a physiotherapy assessment with us. We’ll evaluate your strength, balance, and movement patterns and guide you safely through exercises tailored to your needs. This personalised approach ensures you build confidence and resilience while reducing the risk of falls and fractures.

Disclaimer: This blog is for educational purposes only and is not a substitute for professional medical advice. Exercise programs, especially those involving high-intensity resistance or impact training, may not be suitable for everyone. Always consult with a qualified physiotherapist, doctor, or healthcare professional before starting any new exercise program, particularly if you have osteoporosis, low bone density, or other medical conditions. Individual assessment is essential to ensure safety and effectiveness.

Reference:

Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2017). High‑intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: The LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284