Weight Training and Jump Training Improve Bone Density in Men

by | Jan 5, 2016 | 2015, Bone Health, Fitness and Exercise, Men's Health

Written by Greg Arnold, DC, CSCS. Twelve weeks of resistance and jump training significantly increased bone mineral density in 38 participating men.
Although osteoporosis is a condition most commonly thought to affect only women, it affects more than 2 million men in the United States, with nearly 16 million more having low bone mass that frequently leads to osteoporosis (1). In addition, men account for approximately 40% of the 9 million new osteoporotic fractures that occur each year (2), and 1 in 4 men in the U.S. over the age of 65 will suffer a fracture (3). Medications for osteoporosis are aimed at preventing any further breakdown of bone by shutting down the cells that break down bone called osteoclasts (4). But research showing these medications (called bisphosphonates) to be safe and effective in men is sparse (5). Men also have poor compliance in taking the medication (6), so other ways to help maintain or even improve bone mass in men is needed.

Now a new study (7) suggests weight training to be a possible benefit. The study involved 38 men between the ages of 34 and 54 with low bone mass (called “osteopenia”). They received a calcium (1,200 milligrams/day) and vitamin D (10 micrograms/day) supplement and then participated in a resistance training program (19 men) or a jump training program (19 men) for 12 weeks. In the resistance training program, the men exercised 2 days per week and completed exercises that load the hip and spine: squats, bent over row, modified dead lift, military press, lunges, and calf raises. In the jump training group, each subject completed 3 sessions per week of high-impact activity (8, 9) that varied in intensity, direction, single- or double-leg: squat jumps, forward hops, split-squat jumps, lateral box push-offs, bounding, bounding with rings (lateral), box drill with rings, lateral hurdle jumps, zigzag hops, single-leg lateral hops, progressive depth jumps (10–100 cm), and jumps off a box. No more than 100 jumps were performed in a single session. Bone scans were taken before the study began, at 6 weeks and then 12 weeks.

After 12 weeks, those in the resistance training group saw a 2% increase in muscle (181.7 to 185.2, p < 0.05) and a 2.7% decrease in body fat % (22.8 to 22.2). No significant changes were seen in the jump training group (p > 0.05).

In addition, there was a 0.6% increase in whole body bone mineral density for both the resistance training (1.113 to 1.12 grams/centimeters2) and the jump training (1.131 to 1.138 g/cm3) groups (p < 0.05). In the lumbar spine, a 1.3% increase was also seen for both the resistance training (0.945 to 0.958 g/cm3) and jump training (0.914 to 0.927 g/cm3) groups (p < 0.05). Both exercise programs “were well tolerated by the participants and appear to have minimal risk of injury or discomfort, which predicts both good compliance and practical application.”

These results led the researchers to conclude that “resistance training or jump training interventions are safe and effectively increase bone mineral density, particularly of the lumbar spine, in men with low bone mass” and that “These results have clinical implications, as exercise may be the appropriate ‘prescription’ for some individuals with low bone mass.”

Source: Hinton, Pamela S., Peggy Nigh, and John Thyfault. “Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: a 12-month randomized, clinical trial.” Bone 79 (2015): 203-212.

© 2015 Elsevier Inc. All rights reserved.

Posted August 3, 2015.

Greg Arnold is a Chiropractic Physician practicing in Hauppauge, NY. You can contact Dr. Arnold directly by emailing him at PitchingDoc@msn.com or visiting his web site at www.PitchingDoc.com.

References:

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  7. Hinton PS. Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: A 12-month randomized, clinical trial. Bone 2015 Oct;79:203-12. doi: 10.1016/j.bone.2015.06.008. Epub 2015 Jun 16
  8. Burr DB, Robling AG, Turner CH. Effects of biomechanical stress on bones in animals. Bone 2002;30:781–6.
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