finding the optimal resistance training intensity for your bones

Conditions: Osteoporosis; Osteopenia

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).

the fortify bones study will compare the effect of supervised twice-weekly progressive resistance training (prt) at moderate or high intensity for one year to a home posture and balance exercise program on lumbar spine bone mineral density (bmd), in individuals with low bone mass not taking osteoporosis medication. as secondary analyses, we will examine the differences between each resistance training intensity and home exercise, and between resistance training intensities on all outcomes. participants will be randomized to one of three exercise programs to be completed twice weekly: posture and balance exercise program at home, in-person, supervised progressive resistance training at 70% of estimated 1 repetition maximum (1rm) intensity, or in-person, supervised progressive resistance training at an 85% estimated 1rm intensity. the study is a multi-centre trial that will take place at the university of waterloo, toronto general hospital, and the university of saskatchewan. the long-term goal of this study is to generate evidence to support decision-making on the type of exercises for people with osteoporosis.

Eligibility criteria:
inclusion criteria: * age 50 or over * has received 2 vaccines for covid-19 * has femoral neck, total hip, or lumbar spine bmd t-score of ≤ -1, or has been or have a frax probability of fracture of greater than or equal to 20% for major osteoporotic fracture or 3% or greater for hip fracture.\* * individuals at high risk of fracture (i.e., risk in next 10 years is \>20% according to frax) should be offered medication for osteoporosis. we will only include individuals at high risk of fracture who have declined medication or who had been on osteoporosis medication and decided to cease taking it in the appropriate timeline (as outlined by pi's and physician). * willing to participate in 2x weekly exercise sessions * self-reported as postmenopausal for ≥ 2 years, or postmenopausal stats confirmed via blood test (female participants only) exclusion criteria: * is unable to communicate in english * has conditions affecting bone health * takes or has taken medications affecting bone in the last 12 months or longer (as determined by the research team) * has had a clinical or symptomatic spine fracture in the last 12 months, or a lower/upper limb fracture in the last 6 months * has had a joint replacement in the last 6 months * is receiving palliative care * has major surgery planned in the next 12 months * has had cancer within the last 2 years (excluding non-melanoma skin cancer) * has planned travel time of greater than 6 weeks * has been diagnosed with dementia * is already participating in moderate- or high-intensity progressive resistance training ≥ twice weekly * weighs over 450 lbs * has contraindications to resistance training

Keywords: bone fracture strength training exercise bone mineral density muscle strength resistance training