The LIFTMOR study was a 2018 landmark research project on the effects of high-intensity (high-load) resistance training on bone mineral density (BMD). For years, the positive effects of weight training on bone health have been known.
However, in the past, researchers primarily used low to moderate loads because they believed heavier weights were risky.
Thanks to lead researcher Dr. Belind Beck, LIFTMOR went against tradition and used heavy loads of 80-85%1RM in a progressive manner. This is real strength training! And the results
Key Points You Need To Know!
The LIFTMOR study was a 2018 landmark study on resistance training and bone health.
Researchers found heavy loads of 80-85%1RM were vastly superior for increasing bone strength.
In addition, these heavy loads resulted in greater improvements in stature, functional capacity, and muscle strength.
More alarming was that the low-load group saw a loss in bone density and stature.
“We are not qualified clinicians nor prescribing these programs for self-treatment. Rather, we are providing information and guidance to discuss with your physician or contact for The Bone Clinic and Onero Academy.”
What Is The LiftMOR Study?
The LIFTMOR (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation) study was a randomized controlled trial conducted in 2018 that examined the effects of resistance training on bone health (Watson et al., 2018).
Led by Dr. Belinda Beck, the study demonstrated that high-load, high-impact training significantly increased bone mass in postmenopausal women with low-to-moderate bone mass.
These improvements were seen in:
Bone mineral density (BMD)
Functional performance
Stature
Bone Health
It also showed that, when supervised, using high loads (80-85% 1RM) with a barbell for compound movements (i.e., deadlift, squat) was safe and low-risk.
LIFTMOR Study Design
Even though the LIFTMOR training protocol was very successful, it’s terribly simple. This falls in line with what we at SET FOR SET have always said about the foundations of resistance training.
Duration:
8 months
2-month introductory period + 6 months of progressive training
Participants:
101 postmenopausal women
Over 58 years of age
Experienced low bone mass (T-score (< -1.0) at the hip or spine).
Control and Intervention Groups:
Participants were randomized (1:1) to one of two groups:
Intervention (HiRIT): A supervised, 30-minute exercise program, twice weekly, focusing on high-intensity, low-repetition lifting (80–85% of 1-repetition maximum).
Control (CON): An unsupervised, 30-minute, twice-weekly, low-intensity home exercise program (walking, body weight exercises, 1-3 kg weights).
Exercises Used
HiRIT
Deadlifts
Back squats
Overhead presses
Jumping chin-ups (where participants jumped and landed hard to maximize bone load).
Control Group
Pilates-based mat work: (lying on back), prone (lying on stomach), side-lying, and quadruped (all fours) positions to promote core strength.
Low-impact, low-intensity movements: bodyweight squats, heel drops (for impact), and light standing exercises
Light dumbbell work: bicep curls, tricep extensions, bent-over rows
What Did The LIFTMOR Study Find?
After the 8-month intervention, the researchers found significant differences between the two groups.
Increase In BMD
LIFTMOR Group
Lumbar Spine: Increased by 4%
Femoral Neck (Hip): Increased by 2%
Control Group
Lumbar Spine: Decreased by 1.2%.
Femoral Neck (Hip): Decreased by 1.9%
Physical Function
LIFTMOR Group
Strength: 35–37% strength gains in the back and legs
Balance & Mobility: Significant Increase
Control Group
Strength: Increase of 8–11% in leg and back strength
Balance & Mobility: No change or a decrease
Stature
LIFTMOR Group
Gained an average of 0.2 cm in height
Control Group
Lost an average of 0.2 cm in height
Adherence and Safety
Both groups saw similar adherence rates and a low injury rate.
Final Takeaway Of The LIFTMOR Study
The LIFTMOR study made several monumental observations and has had a significant impact on how we treat bone health and bone mineral density loss.
1. Using heavy loads of 80-85% 1RM in a progressive manner appears superior to moderate and low loads.
We actually asked Dr. Belinda Beck, head researcher of the LIFTMOR Study, about her use of heavy loads. She confidently said;
“Light lifting will not grow bone…I am very comfortable sticking to my guns that heavy lifting (as a % of a person’s capacity) is the way to increase bone mass in people at risk (of osteoporosis).” Dr. Belinda Beck
2. When performed under supervision, using heavy loads with compound exercises is safe, even with trainees who have low BMD.
3. Heavy loads also provide several other crucial benefits, such as improved stature, strength, and functional capacity.
4. Under-dosing (using lower loads that are sub-optimal) is a problem in the rehabilitation field due to the perceived beliefs of risk associated with heavy loads. The authors note that this has likely caused “stagnation” in the field.
“The limiting feature of high-intensity resistance training in this demographic has traditionally been the perceived increased risk of fracturing fragile bone with heavy loading. We believe this overly conservative approach has contributed to an unnecessary stagnation in the field.” (Wilson et al., 2018)
5. We need to start educating the public and practitioners on the benefits of using heavy loads in resistance training.
These findings have been replicated in subsequent research.
What Is The ONERO Training Protocol For BMD?
The ONERO training protocol (OsteoStrong) is a branded, supervised exercise program developed specifically from the LIFTMOR study and its training program.
LIFTMOR = Entire study
ONERO = A training protocol that uses the LIFTMOR training protocol
ONERO is now a global franchise training system used to combat osteoporosis.
We’re going to lay out the program below, but we want to be clear: The Onero Protocol is built to be performed under the supervision of licensed practitioners who are specifically trained and credentialed.
Full LiftMOR/ONERO Program
Exercises Used
Barbell Back Squat
Deadlift
Overhead Press
Jumping Chin-Ups with Drop Landings
Deadlift
Target: Hips, legs, back
Deadlifts are full-body exercises, but were specifically used to target the hips and legs. In addition, when in the top position, the load will stress the spine as well.
Barbell Back Squat
Target: Legs, hips, back
Similar to deadlifts, the back squat will stress the entire body except the arms. However, it was used as the primary exercise to target the legs and spine.
Overhead Press
Target: Shoulders, upper back, and wrists.
The overhead press was the only upper-body exercise that targeted the arms. It also stresses the wrists and, to a lesser extent, the shoulders.
Jumping Chin-Ups with Drop Landings
Target: High-impact loading for the hips and spine.
Jumping chin-ups are performed with just body weight. The trainee grabs a pull-up bar and then jumps to help pull themselves up.
The trainee will then drop and land “as hard as possible safely”. Controlling a high-impact landing is meant to provide a unique stimulus for bone growth.
Rep Range And Progressions
Barbell Exercises- 5X5, increased load weekly
Jumping Chin-Ups- 5X5, trainees were encouraged to jump higher and land harder (as safely as possible)
All exercises used a 5X5 rep scheme and progression. The main outlier was the chin-up exercise. As patients grew stronger, they were instructed to try to jump higher while also landing harder.
Land on toes and squat at landing → Minimize the squat → Land stiff-legged
Phase 1: The Transition Period (Months 1–2)
The first 2 months were used to familiarize the trainees with the exercises and learn proper form.
To do this, just bodyweight or very light weights were used (i.e., 1 kg-3 kg) for about 2 weeks.
After this, loads were added, but they still remained relatively light. It took about 2 months for most of the trainees to become proficient with the exercises.
Barbell Back Squat
Deadlift
Overhead Press
Jumping Chin-Ups with Drop Landings
Phase 2: Heavy Loading And Progression (Month 3–8)
After the initial 2 months, the trainees began the “real” program in terms of intensity and progression.
The trainees performed the 4 exercises using a 5X5 rep scheme.
For progression, the researchers used the “7-rep rule”. If a participant could easily complete 7 repetitions with the current weight, the practitioners would increase the load.
Progressive jumps used loads of 2.5-5.0kg.
FAQ: The LIFTMOR Study and Full Program For Bone Density
1. What is the LIFTMOR study?
The LIFTMOR Trial was a landmark 2018 randomized controlled trial that examined how high-intensity resistance and impact training affect bone mineral density (BMD) in postmenopausal women with low bone mass.
Led by Belinda Beck, the study used heavy barbell exercises at 80–85% 1RM and found significant improvements in bone density, strength, posture, and physical function.
2. What exercises were used in the LIFTMOR program?
The LIFTMOR program used four primary exercises:
Barbell back squat
Deadlift
Overhead press
Jumping chin-ups with drop landings
These exercises were specifically chosen because they create high levels of mechanical loading and force through the hips, spine, and upper body, which are key regions affected by osteoporosis.
3. How heavy were the weights used in the LIFTMOR study?
Participants eventually trained with loads around 80–85% of their 1-repetition maximum (1RM), typically using a 5×5 rep scheme. This is considered heavy-load resistance training and was progressively increased throughout the program using the “7-rep rule.” If participants could perform 7 reps comfortably, the load was increased by 2.5–5 kg.
4. Was the LIFTMOR training program safe?
Yes. One of the most important findings of the LIFTMOR study was that supervised heavy resistance training was safe for women with low bone mass. Injury rates and adherence were similar to the low-load control group. This challenged the long-standing belief that heavy lifting is inherently dangerous for people with osteoporosis or osteopenia.
5. What improvements did the LIFTMOR group achieve?
The high-intensity training group experienced:
A 4% increase in lumbar spine bone mineral density
A 2% increase in femoral neck (hip) bone density
Major strength improvements in the legs and back
Better balance and mobility
Slight increases in stature
Meanwhile, the low-intensity control group lost bone density and stature over the same period.
6. What is the ONERO protocol?
ONERO Protocol is a supervised bone health training system developed directly from the LIFTMOR training model. It uses progressive heavy resistance training and impact exercises to help improve bone strength and reduce fracture risk. The protocol is now used internationally in clinical settings for osteoporosis rehabilitation.
7. Can beginners or older adults perform the LIFTMOR program?
Yes, but progression and supervision are essential. The original study used a 2-month introductory phase where participants learned techniques using bodyweight and light loads before progressing to heavy lifting.
The program was designed specifically for older postmenopausal women with low bone density, showing that properly coached resistance training can be both safe and highly effective in older populations.
Final Say On The LIFTMOR Study
The LIFTMOR study was a seminal piece of work carried out by physicians who see the value in heavy resistance training. With the continuation of this work, hopefully the industry will stop looking at lifting heavy weights as “Ego Lifting” but rather see the incredible benefits.
For more information, go check out The Onero Academy. You can find more information and learn how to find a licensed practitioner near you!
If you do not suffer from osteoporosis but see the value in strength training, we’d love to help you, and you can contact us!
References
Frost H. M. (2004). A 2003 update of bone physiology and Wolff’s Law for clinicians. The Angle orthodontist, 74(1), 3–15. https://doi.org/10.1043/0003-3219(2004)074<0003:AUOBPA>2.0.CO;2 https://pubmed.ncbi.nlm.nih.gov/15038485/
Kistler-Fischbacher, M., Yong, J. S., Weeks, B. K., & Beck, B. R. (2021). A Comparison of Bone-Targeted Exercise With and Without Antiresorptive Bone Medication to Reduce Indices of Fracture Risk in Postmenopausal Women With Low Bone Mass: The MEDEX-OP Randomized Controlled Trial. Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research, 36(9), 1680–1693. https://doi.org/10.1002/jbmr.4334
Kistler-Fischbacher, M., Weeks, B. K., & Beck, B. R. (2021). The effect of exercise intensity on bone in postmenopausal women (part 1): A systematic review. Bone, 143, 115696. https://doi.org/10.1016/j.bone.2020.115696
Kistler-Fischbacher, M., Weeks, B. K., & Beck, B. R. (2021). The effect of exercise intensity on bone in postmenopausal women (part 2): A meta-analysis. Bone, 143, 115697. https://doi.org/10.1016/j.bone.2020.115697
Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284
Stewart, A. D., & Hannan, J. (2000). Total and regional bone density in male runners, cyclists, and controls. Medicine and science in sports and exercise, 32(8), 1373–1377. https://doi.org/10.1097/00005768-200008000-00003
Zhao, F., Su, W., Sun, Y., Wang, J., Lu, B., & Yun, H. (2025). Optimal resistance training parameters for improving bone mineral density in postmenopausal women: a systematic review and meta-analysis. Journal of orthopaedic surgery and research, 20(1), 523. https://doi.org/10.1186/s13018-025-05890-1
