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Finding the Optimal Resistance Training Intensity For Your Bones
Sponsor: University of Waterloo
Summary
Osteoporosis is a bone disease that can result in fractures, disability and an increased risk of premature death. Exercise is recommended for fall and fracture prevention, but health care professionals often recommend walking or lower intensity community exercise classes, which may not be effective for building bone. Further, individuals with osteoporosis are often told to avoid lifting or moving in certain ways, which creates fear and activity avoidance. Conversely, research suggests that to stimulate bone, you need higher loads on bone, with either higher intensity resistance training or impact exercise - the types of things people with low bone mass are told to avoid. Our study will examine different types of exercise intensity and how they translate to building bone in people with low bone mineral density (BMD).
Official title: Finding the Optimal Resistance Training Intensity For Your Bones: A Randomized Controlled Trial (FORTIFY Bones)
Key Details
Gender
All
Age Range
50 Years - Any
Study Type
INTERVENTIONAL
Enrollment
324
Start Date
2022-09-13
Completion Date
2026-09
Last Updated
2025-03-30
Healthy Volunteers
No
Conditions
Interventions
Supervised strength training (group 1)
Participants in this arm will complete twice weekly resistance training. They will focus on form initially, and then be progressed to 3 sets of 10-12 repetitions at an intensity of \~70% of estimated 1 repetition maximum.
Supervised strength training (group 2)
Participants in this arm will complete twice weekly resistance training. They will focus on form initially, and then be progressed to 3 sets of \~4-6 repetitions at an intensity of 85% of estimated one repetition maximum, with a warm-up set of 8 repetitions at their estimated 70% estimated one repetition maximum to attempt to match the volume performed in the other resistance training group.
Home exercise
Participants in this arm will complete twice-weekly upper and lower body exercises at home, focused on posture and balance. Participants will meet 1:1 with an exercise physiologist who will select and prescribe exercises. Participants will also be invited to attend twice monthly virtual exercise and education sessions.
Locations (3)
University of Waterloo
Waterloo, Ontario, Canada
University of Toronto
Markham, Canada
University of Saskatchewan
Saskatoon, Canada