Maximal strength training improves bone mass in young women

Abstract

Background:  Current exercise guidelines highlight maximising peak bone mass as an important strategy in the prevention of osteoporosis later in life.  Exercise recommendations suggest impact – and weight lifting exercises as effective for improving bone mass in young women.  However,  it  is  still  unclear  which  weight  lifting  intervention,  with  respect  to exercises, intensity, frequency and duration, is the most effective. 

Objective: The purpose of the study was to investigate the effect of maximal strength training (MST) on  bone  mass  at the  lumbar  spine,  the  hip  and  the  total  body,  and  serum  bone  formation and resorption markers  in  healthy,  young  women. 

Method: The training  group  (TG,  n=14)  completed  12 weeks  of  MST  in  the  half-squat  exercise. The control group  (CG,  n=15)  continued  their normal  activities  and  was  given  exercise  advises  according  to  exercise  guidelines  on  bone health. 

Results: Maximal strength (1RM) in the half-squat exercise improved by 97.7% (p < 0.01) following 12 weeks of MST.&nbsp; The&nbsp; increase&nbsp; in&nbsp; 1RM&nbsp; coincided&nbsp; with&nbsp; increased&nbsp; bone mineral density&nbsp; (BMD)&nbsp; at the lumbar spine&nbsp; and&nbsp; the&nbsp; total hip&nbsp; by 2.2% and 1.0%, respectively (p < 0.01). Bone mineral content significantly increased at the lumbar spine and the total body by 3.4% (p < 0.01) and 1.4% (p< 0.05), respectively. Serum levels of bone formation marker type&nbsp; 1&nbsp; collagen&nbsp; amino-terminal propeptide&nbsp; (P1NP)&nbsp; improved&nbsp; by&nbsp; 26.2%&nbsp; (p&nbsp; <&nbsp; 0.01).

Conclusions: These results suggest that a relative short term MST intervention is effective for increasing&nbsp; BMD&nbsp; at&nbsp; the&nbsp; lumbar&nbsp; spine&nbsp; and&nbsp; the&nbsp; total&nbsp; hip,&nbsp; 1RM&nbsp; in&nbsp; the&nbsp; half-squat&nbsp; exercise&nbsp; and bone formation marker P1NP in healthy, young women.