(ABC News) – Dead lifts, overhead presses, back squats. Sure, weightlifters perform these exercises in the gym every day. But if you are a woman over the age of 60, it may be time for you to grab a weight.
Pumping iron may help protect against osteoporosis.
Australian researchers studied 101 postmenopausal women with low bone density, that’s osteoporosis and its milder form, osteopenia.
They randomly assigned the women to do either high-intensity resistance training, including weights and the dead lift, or low-intensity training, like lunges.
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The women exercised for 30 minutes, twice a week.
After eight months, those in the high-intensity training group had higher bone mineral density and improved strength performance.
And it turns out, it’s safe too. Women in this study experienced no exercise-related fractures.
If you’re interested in giving it a try, remember these women did high-intensity exercises while supervised by an instructor, so make sure you do the same. It could give your bones a lift.