08/31/2026
A study is going viral right now telling women over 50 to lift heavy for their bones. It’s called LIFTMOR, and it’s good research — postmenopausal women with osteoporosis did heavy barbell deadlifts, back squats, and overhead presses, plus impact landings, twice a week for 8 months. Bone density, strength, and posture all improved. And it was safe.
Here’s what the viral version leaves out: they screened out 305 of 406 women. Only the healthiest 18% made it in. Excluded — metal implants, recent surgery, musculoskeletal conditions. That means hip replacements, spinal hardware, arthritis, disc issues. Like mine.
I have degenerative disc disease and 6 orthopedic surgeries. I would have been cut on day one — and so would a lot of you.
Bone genuinely does need heavier loading. Muscle doesn’t — lighter weights taken to fatigue build muscle fine — but bone only responds to bigger forces and impact. That part is real.
But barbells aren’t the only way. Weight-bearing work like weighted step-ups, stair climbing, lunges, and brisk or hilly walking loads bone too. And heavy loading carries real spinal risk if your form slips.
So should you lift heavy for your bones? If you’re healthy and uninjured — with coaching, the evidence says yes. If you’ve got injuries or surgeries, like me, it depends on YOUR body. Not on a viral post.
