American Fitness Professionals & Associates

By: Danny M. O’Dell, MA.

Resistance training is an effective modality for maintaining bone mineral density. For women entering the post-menopausal phase of their life, the concern about an osteoporotic fracture is a serious possibility.

In a recent article published in the NSCA call for abstracts, the authors (Aaron Thomas and Matthew R. Rhea) “noted that research has yet to identify the dose-response relationship between resistance training and bone mineral density for such a population”.

A meta-analysis research examined the affect of resistance training on bone mineral density among this category of women who were not taking replacement hormone therapy. A review of the previous studies identified the dose-response relationship of the volume of resistance exercise that is necessary to derive maximal skeletal benefits. In studies shorter than 30 weeks, individuals performing between 20 - 40 sets per week showed the greatest benefit in bone mineral density change. However, in studies that lasted longer than 30 weeks, 50 - 60 workout sets per week were needed to reach maximal benefit.

This research demonstrates the progressive principle, ie that stress applied to a system has to be increased over time in order to continue to see positive systematic adaptations. Low volume training appeared to be most appropriate for untrained women in the first 5 - 6 months of training. This holds true for all beginners in resistance exercise. Generally, four sets of 8-10 repetitions performed twice a week are most beneficial. However as the length of training experience expands greater volume is necessary in order to see continued improvements.

Brief Bio:

Is the co-owner of ‘The WeightRoom’ gym and Explosivelyfit.com, both located in Nine Mile Falls, WA. His Masters Degree is in Human Services.

He has published articles in national and international magazines describing the benefits of living the healthy fitness lifestyle. Danny is a national and internationally recognized fitness presenter. In addition, he is the author of four training manuals: Wilderness Basics, Strength Training Secrets, Composite Training and Power up your Driving Muscles. All are available in download versions at http://www.explosivelyfit.com/