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THE JOURNAL OF SPORTS MEDICINE AND PHYSICAL FITNESS
Rivista di Medicina, Traumatologia e Psicologia dello Sport
Indexed/Abstracted in: Chemical Abstracts, CINAHL, Current Contents/Clinical Medicine, EMBASE, PubMed/MEDLINE, Science Citation Index Expanded (SciSearch), Scopus
Impact Factor 1,111
The Journal of Sports Medicine and Physical Fitness 2015 Sep 11
Low load, high repetition resistance training increases bone mineral density in untrained adults
Petersen B. A. 1, Hastings B. 2, Gottschall J. S. 1 ✉
1 Department of Kinesiology, The Pennsylvania State University, University Park, USA;
2 Les Mills International, Auckland, NZ
AIM: High load, low repetition resistance training increases BMD in untrained adults; however, many older and untrained adults cannot maintain this type of strenuous program. Our goal was to evaluate whether a low load, high repetition resistance training program would increase BMD in untrained adults.
METHODS: Twenty sedentary, but otherwise healthy, adults (6 men and 14 women, age 28-63 yrs) completed a 27-week group exercise program. The participants were randomly assigned to one of two strength groups: one group completed full body, low load, high repetition weight training classes (S-WEIGHT), while the other group completed core focused fusion classes (S-CORE). Both groups also completed indoor cycling classes for cardiovascular conditioning. After a 3- week familiarization period, all participants completed a 12-week block of 5 fitness classes per week (3 cycling + 2 strength) and concluded with another 12-week block of 6 classes per week (3 cycling + 3 strength). We completed iDXA scans at baseline (week 3) and final (week 28).
RESULTS: Compared to baseline, BMD significantly increased for S-WEIGHT in the arms (+4%, p<0.001), legs (+8%, p<0.01), pelvis (+6%, p<0.01) and lumbar spine (+4%, p<0.05), whereas BMD did not significantly change for S-CORE at any site.
CONCLUSION: These results suggest that a low load, high repetition resistance training program may be an effective method to improve bone mass in adults.