Weight Lifting: Injuries and Bone Density

In practice, doctors often recommend weight-lifting or resistance training for those who are concerned about their bone density. However, it appears that there is no research that proves this advice valid over the long term. In a study conducted jointly between the University of Alberta and the University of Helsinki, 117 athletes all former members of the Finnish National Teams of weight-lifting, soccer, track and shooting were studied. The average age was 59.

Many of the factors that determine bone density were examined, including age, body weight, and the degrees of disk degeneration and spinal arthritis. These last two factors were important because the osseous area studied was the L-3 vertebra and the increase in bone density visualized on X-ray can be due to local degeneration in that area.

Resistance training was found to be contributing only 3% of an effect on bone density.

There is evidence that weight-lifting does raise bone density; however, once the athlete reduces his training levels his typically elevated bone density levels rapidly drop. But the down-side to the equation is that spinal degeneration, especially of the discs and vertebral end-plates are also increased in weight-lifters. Unfortunately, these changes are permanent and do not go away. So as this is the case the old saw "what you gain on the apples, you lose on the oranges" comes into play.

The best advice for those concerned about their bone density is multifactoral; with supplementation, improved nutrition and increased activity levels being the keys. But as with most conditions of the human frame, prevention is huge. Often times, becoming concerned about osteoporosis past middle age is somewhat like closing the gate after the horse has left...you can do lots of damage control but most of it is palliative.

Another interesting and related study into weight lifting injuries was conducted by the University of Oregon recently. Although it is a relatively safe sport, injuries do occur while resistance training. In men 29% of all weight training injuries occurred to the spine and 10% to the shoulder.

Over 100,000 emergency room visits between 1995 and 1996 were analyzed in this study. Among women, finger injuries were the most common at 19% followed by toes (15%), lower back (12%), foot (8%) and face (8%). There were also nine fatalities usually involving chest or neck compression from barbells. This is a graphic warning to those who do not use a spotter for press-type exercises.

The spinal and shoulder injuries which men tend to suffer underline problems with forgetting proper lifting techniques in favour of heavier and heavier lifts.

My advice to my patients who engage in resistance training is that one should, in order to protect discs, ligaments and tendons, take an aerobic/lifting approach. This is especially true if the patient is over 25. I suggest that "if you cannot perform 15 rapid repetitions at a given weight then that weight is too heavy" and the risk of connective tissue injury soars.

The use of heavy weights and low repetitions does build the desired large bulky muscles; however, stamina and flexibility are often sacrificed for "a look". Many of these part-time athletes develop ongoing problems with their joints, which often force them to quit the sport.

References and source materials are available upon request.