Movement Logic: Strong Opinions, Loosely Held 107: Does it Have to be Heavy? Rethinking the Lift Heavy Shit Narrative.
In this episode of the Movement Logic Podcast, we take a hard look at one of our own core messages and ask: does it have to be heavy to build bone? We unpack a landmark systematic review and meta-analysis that compared more than 100 exercise interventions in postmenopausal women, looking at low, moderate, and high intensities across resistance training, impact, and combined programs.
We explain the big picture: resistance training works across intensities, moderate intensity often performs just as well as heavy, and impact-only isn’t the standalone solution it’s often made out to be. We also highlight how few truly high-intensity trials exist, why that matters, and what it means for interpreting the data.
Along the way, we reflect on why it’s important to update your message when new evidence emerges, and how this research shifts—not our programming, but our language—around lifting heavy. You’ll come away with a clearer understanding of what actually builds bone, what the science says (and doesn’t yet say), and why there’s more than one effective way to get stronger bones.
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00:00 Introduction and Episode Overview
09:37 New Research on Exercise Intensity and Bone-Building Exercise for Postmenopausal Women
37:08 About the Systematic Review and Meta-Analysis
52:20 Meta-Analysis Results Overview
54:16 Lumbar Spine Analysis
59:00 Femoral Neck Analysis
01:01:43 Total Hip Analysis
01:02:40 Key Takeaways and Summary
01:04:17 Meta-Regression Insights
01:09:47 Clinical vs. Statistical Significance
01:14:14 Discussion on Bias
01:17:26 Engaging with the Community and Expert Opinions
01:39:46 Debunking Myths About Women and Heavy Lifting
01:40:39 Addressing Misconceptions around Lifting Heavy
01:47:25 Cultural Shifts and Women in Strength Training
02:05:58 Practical Benefits of Heavy Lifting
02:11:44 Final Thoughts
REFERENCES:
LIFTMOR Trial and YouTube video
Kistler-Fischbacher Systematic Review with Meta-Analysis
91: LIFTMOR, Not Less: An Interview with Professor Belinda Beck
Korpelainen paper
100: The Hidden Cost of "Just Do Something" Fitness Advice