What the Australian LIFTMOR Trial Taught Us About Women’s Bone Health

What was the LIFTMOR trial?

The LIFTMOR trial was a landmark Australian randomised controlled study (RCT) that investigated whether high-intensity resistance and impact training (HiRIT) could safely improve bone density in postmenopausal women with low bone mass (1). Participants completed supervised sessions twice weekly for eight months, performing exercises such as deadlifts, squats, overhead presses, and controlled jumping.

The results were striking. Women in the HiRIT group experienced significant improvements in bone mineral density (BMD) at the lumbar spine and hip — areas most vulnerable to osteoporotic fracture. Importantly, these gains were achieved without serious adverse events, demonstrating that heavy, well-coached lifting is not only effective but safe when properly prescribed.

Why this matters for women

Osteoporosis-related fractures are a major cause of loss of independence, chronic pain, and reduced quality of life in women. Once bone density is lost, it is difficult to restore — making prevention and early intervention critical. The LIFTMOR trial showed that bones respond best to high mechanical load, not just light weights, walking, or Pilates alone.

Subsequent research over the past decade has reinforced these findings, confirming that progressive resistance training and impact loading are among the most effective non-pharmacological strategies for maintaining and improving bone strength across midlife and beyond (2–4).

Simple, proactive steps women can take

While not everyone needs to start lifting heavy barbells immediately, women can proactively support their bones by:

• Incorporating progressive resistance training at least 2–3 times per week
• Including impact or loading activities where appropriate (e.g. jumping, hopping, or fast-paced strength work)
• Ensuring adequate calcium, vitamin D, protein, and overall energy intake
• Avoiding overly cautious exercise approaches that underload the skeleton
• Seeking professional guidance, particularly if there is a family history of osteoporosis, a history of stress fractures, eating disorders, amenorrhoea, or prolonged breastfeeding

How Jessica Dingle can help

This is where personalised guidance is essential. While heavy lifting is powerful, it must be individualised, well-taught, and appropriate for each woman’s body, life stage, and pelvic health considerations.

Jessica Dingle brings a unique combination of expertise to this space. With a background in personal training, postgraduate study in women’s health, and advanced training in exercise prescription for women across the lifespan, Jessica is ideally placed to help women:

• Build bone strength safely and progressively
• Lift with confidence while protecting pelvic floor and joint health
• Navigate exercise during perimenopause, menopause, and postmenopause
• Recover bone and strength after pregnancy and lactation
• Transition from “safe but ineffective” exercise to evidence-based training that truly supports long-term health

The take-home message

The LIFTMOR trial made one thing clear: women are capable of more than we were once told — and our bones depend on it. Strength training is not something to fear; it is something to embrace, especially when guided by a clinician who understands both bone physiology and women’s pelvic health. Investing in bone health now is one of the most powerful ways to protect mobility, independence, and quality of life for decades to come.

References

1. Watson SL, et al. Journal of Bone and Mineral Research. 2015;30(2):211–220.
2. Daly RM, et al. Sports Medicine. 2019;49(6):857–872.
3. Beck BR, et al. Current Osteoporosis Reports. 2017;15(6):546–552.
4. Harding AT, et al. Bone. 2020;131:115161.