The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
And it is remarkable to watch these women. They're doing good mornings. They're doing dead lifts. They're picking heavy things up off the ground. I think one woman was picking up, God, I want to say she was like picking like 50, 60 kilos up off the ground. I mean, just staggering sums of weight for these women who have never done anything. And their bone health is improving at this age.
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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the intervention group was given 8 months of just twice weekly 30 minutes at a time so 60 minutes total supervised um strength training where they were doing five sets of five reps at more than 85% of their one rep max... after 8 months the um bmd of the lum our spine in the treatment group had gone up by almost 3% at the same time that the controls had lost over 1% of the bmd in their lumbar spine and basically the same thing was true in the femoral neck you saw an increase in the women who had been training uh versus a significant it was almost a 2% decrease in the control group
so um we ended up with a net benefit of a bit over 4% at the spine that that equated to about 3% Improvement at the spine in bmd and about one and a half or one and a bit loss in controls that I would say that this program definitely has the biggest effect of the spine which is you know that is a good thing because one of the places that that fractures most frequently at the hip it was a real head scratcher when we when I first looked at the results we had something like a 6 uh perc Improvement at the femoral neck and I'm thinking these women deadlift and squatting 70 kilos how can that be we ended up with a significant difference because the controls lost and a half%
amazingly in these women based on the CT scans of their bones they actually increased bone density