I want to share some exciting research that could change how you think about exercise for bone health. We’re going to talk about something called high velocity resistance training (HVRT), and I’ll explain exactly what that means and how it can help protect your bones.
A comprehensive study just published in the journal Bone (1) looked at 25 different studies involving over 1,200 people. The researchers wanted to answer one key question: Can high-velocity resistance training help build stronger bones in older adults?
The answer? A resounding yes.
What is High Velocity Resistance Training?
High velocity resistance training (also referred to as high velocity strength training) is actually simpler than it sounds. It means doing resistance exercises where you lift the weight as quickly as you can on the “up” phase, then lower it slowly and controlled on the “down” phase.
Think of it this way: instead of doing a slow, methodical bicep curl that takes 3 seconds up and 3 seconds down, you’d explode up in 1 second, then take 3 seconds to lower the weight. You’re training your muscles to generate power — not just strength.

Why Does High Velocity Resistance Training Matter for Your Bones?
Your bones respond to the forces placed on them. It’s called Wolff’s Law — bones adapt to the loads they’re regularly subjected to. When you move explosively, you create higher forces that stimulate bone-building cells called osteoblasts during the bone remodeling process.
The research showed that high velocity resistance training exercises increased bone mineral density between 0.9% to 5.4% at the most important sites — your lumbar spine, hip, and femoral neck. These are exactly the areas where fractures can be most devastating.
High Velocity Strength Training: Frequency
The research gives us clear guidelines as to how often you need to do high velocity strength training to benefit your bone density. The studies consistently showed that you need at least 2 sessions per week to see bone benefits. Less than that, and you won’t get the bone-building response you’re looking for.
Most effective programs in the research lasted at least 6 months, with many showing continued benefits when extended to 12 to 18 months.
As a physical therapist, I need to address safety. High velocity strength training might sound intimidating, but it can be very safe when done properly. We discuss this in the next section.
High Velocity Resistance Training Exercises: Safety
Here’s my 4 recommendations to get started:
- Get Medical Clearance If you have osteoporosis or osteopenia, talk to your doctor first. Some people with severe osteoporosis might need to start with traditional strength training before progressing to explosive movements.
- Start with Bodyweight Before adding any weights, master explosive bodyweight movements like:
- Sit-to-stand from a chair — go down slowly with control but come back up as quickly as possible
- Push-ups with explosive up phase
- Consider Using Machines First When you’re ready for weights, machines can feel safer than free weights because they guide your movement path but use them as a stepping stone to doing free weights — which prepares your body for real life.
- Focus on Major Muscle Groups The research showed the best results came from exercises targeting muscles attached to the spine and hips — think squats, step ups, rows, and push ups.
High Velocity Resistance Training Exercises Examples
Below are two high velocity resistance training exercises: the bicep curl and squat. Note in each exmaple how I vary the speed.
High Velocity Strength Training: Results
One of the most impressive studies followed women for 16 years. Here’s what they found: the bone benefits peaked around year 4, then remained stable for the entire 16-year period. But — and this is crucial — when people stopped exercising for more than 6 months, they lost those benefits.
This tells us that consistency is absolutely key. The good news? Even when people reduced their training frequency after the initial intensive phase, they maintained many of their bone gains as long as they didn’t stop completely.
My exercise schedules that accompany my book, Exercise for Better Bones, allows you to follow the research guidelines at a pace that best suits your schedule!
Remember, “explosive” means fast and controlled — never jerky or out of control.
HVRT Cautions
The research also revealed some important caveats:
- Combination Programs Work Best: The most successful studies combined high velocity resistance training with weight bearing exercises, balance training, and cardiovascular activities.
- Progressive Overload Matters: You need to gradually increase the challenge over time — whether that’s more weight, more sets, or more speed.
- Individual Variation: Some people in the studies responded better than others. Factors like nutrition, Vitamin D status, and overall health all play a role. Get the help you need to ensure your nutritional and Vitamin D status is optimized.
Please consult with a healthcare provider or physical therapist if you experience:
- Any pain during or after exercise, that goes beyond regular post exercise muscle soreness.
- Dizziness or balance problems
- Shortness of breath beyond normal exertion
- Any new symptoms
High Velocity Resistance Training: Sarcopenia and Dynapenia
High velocity resistance training may help prevent both sarcopenia (age-related muscle loss) and dynapenia (decline in muscle power with aging). These conditions can lead to reduced mobility, increased fall risk, and diminished quality of life. High velocity resistance training can preserve muscle mass.
Conclusions
This research gives us strong evidence that high velocity resistance training can be a powerful tool in fighting osteoporosis.
For optimum results aim for:
- At least 2 sessions per week
- Combine explosive movements with traditional strength training
- Focus on major muscle groups attached to spine and hips
- Consistency…over years, not months
- Always prioritize safety and proper form
I’m excited about this research because it gives us another evidence-based tool to help you maintain your independence and quality of life as you age. Strong bones mean fewer fractures, which means staying active and healthy for years to come.
Remember, every person is different, and what works best for you might need some customization. This is why my book and videos have not two or three different levels but four levels to allow you to optimize where you start and where you build to.
If your body needs further customization, consider working with a physical therapist who understands osteoporosis — so they can help you design a safe, effective program that fits your specific needs and limitations.
Margaret Martin
Further Readings
References
- Haque I, Schlacht TZ, Skelton DA. The effects of high velocity resistance training on bone mineral density in older adults: A systematic review. Bone. 2024 Feb;179:116986. doi: 10.1016/j.bone.2023.116986. Epub 2023 Dec 7. PMID: 38070720.
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