SSLP modifications to increase bone density

Medical Q&A [Moderated]
1

Hi everyone

Last June My 55 year old Mum was diagnosed with osteopenia/perosis of the lumbar spine (T score for each region between -2.1 and -2.6). Her neck of femur T score was -0.8. I’ve got her running a the SSLP since October to increase her bone density with some adjustments. One of the adjustments is the removal of the power clean, partly due to the increased risk of injury but due mostly my inability to coach the lift. I’m somewhat familiar with the literature regarding increasing bone density so i know I should incorporate some high impact training to go along with the heavy resistance training. Do you have any recommendations for adding in impact training? I was thinking 2 leg jumps progressed to 1 leg hopping variations, however the method of progression doesn’t seem as clear-cut as adding weight to the power clean. Would you have any other suggestions SSLP modifications when aiming to increase bone density?

I’ve also had a thought regarding bone density and exercise I wanted to run past you guys. From memory the research with bone density says the spine responds best to the heavy weight training whilst the femoral neck responds best high impact training. I’ve also read it’s harder to increase bone density at the femoral neck than the spine. Do you think this has anything to do with not achieving proper squat depth, as i haven’t read any studies specifying a certain depth being achieved for there squats? If the below parallel squats use the posterior thigh muscles more, would increase the load placed on the femoral neck as many of the gluteal muscles attach to the greater trochanter? If quarter squats are being used in bone density studies, would the quad dominant nature of the exercise not stimulate the neck of femur as properly, or do you think I’m talking out of my arse?

Thank you for your time.

2

Hi there,

Glad to hear you’re going to get her training.

I would start out with just running the program as-is for a while, without adding in special exercises. This is actually how the recent LIFTMOR trial was run, just using a couple basic barbell exercises. You might be surprised what happens to her T-scores if she’s able to make good progress on the program.

I unfortunately have no idea what the mechanism is for differential adaptation at the two sites, but I don’t think it’s related to “proper” squat depth.