High-intensity resistance and impact training (HiRIT) is a bone-targeted exercise method that combines heavy resistance — above 85% of one-repetition maximum for 5 sets of 5 in LIFTMOR — with brief impact loading such as jumps or drop landings. LIFTMOR compared supervised training with low-intensity home exercise in 101 selected women over eight months. Spine and femoral-neck density outcomes favored supervised training; one minor lower-back spasm was reported. This does not prove fracture prevention.
Why 'high intensity' matters for bone
Bone adaptation depends on multiple factors, including loading, health and treatment. HiRIT deliberately uses heavy, brief efforts — a few hard reps rather than many easy ones — plus impact, because bone responds most to loads that are large in magnitude and applied quickly.
The two ingredients
- Resistance: compound barbell lifts (deadlift, squat, overhead press) loaded heavily, for low reps, with full recovery between sets.
- Impact: brief, high-rate loading like jumping or drop landings, which sends a strong osteogenic signal to the hip and spine.
Is HiRIT right for everyone?
Not on day one. HiRIT is powerful precisely because it's heavy, so it demands good technique and a sensible on-ramp. People with a recent vertebral fracture, very low bone density, or no lifting experience should build up through lighter progressive resistance first, and get clearance from their provider. Bone Builder offers different starting tracks, but completing Foundation or Build does not automatically qualify you for Peak.