When most people hear “plyometrics” or “jump training,” they picture athletes doing explosive box jumps or CrossFit-style burpees. And sure, that’s one version. But at its core, plyometrics are about training your body to produce force quickly and efficiently.
So why does this matter?
As we age, particularly after 30, we start to lose muscle mass and power. That process, called sarcopenia, hits everyone. But more than muscle, we lose what’s called rate of force development. That’s your ability to generate strength quickly. You use it when you trip on a curb and need to catch yourself. Or when you’re playing tag with your kids or grandkids.
And here’s the kicker. Most falls and injuries after 40 happen not because someone is weak, but because their body isn’t trained to react fast enough. Jump training, even at low intensities, helps keep that reactive power sharp.
Research backs it up. Studies show that plyometric exercises improve neuromuscular function, bone density, and balance across all age groups. The gains are especially notable in older adults when it comes to reducing fall risk and maintaining mobility.
*Why It’s Extra Important for Menopausal Women
Menopause brings about a rapid shift in hormones, especially a drop in estrogen. That contributes to bone density loss, slower muscle recovery, and changes in body composition. Combine that with aging, and you’ve got a double-whammy working against strength and power.
Jump training helps counter this.
Even basic plyos like low step hops, jump rope, or squat jumps signal the body to retain or rebuild bone and tendon strength. This is especially true in areas like the hips, knees, and spine, which are high-risk zones for osteoporosis-related injuries.
Plus, jump training is great for preserving lean mass and metabolic health. Both become harder to maintain post-menopause.
If you’re a woman over 40, especially navigating menopause, plyos are not just safe. They’re necessary.
“But I Have Bad Knees…”
This is the number one concern I hear. And it’s valid. But it doesn’t mean you’re disqualified from jump training. It just means we need to modify.
Here’s the truth. You don’t need to leave the ground to train power.
- Step-ups with intent (focus on pushing hard into the step)
- Slams with a medball (for the reactive benefits)
- Seated box jumps (standing up quickly from a low chair)
- Light pogo hops or jump rope on a soft surface with low volume
- Band Assisted Jumps
These are all ways to train the same systems without excessive impact.
Also, what often gets labeled as “bad knees” is actually a lack of strength in the muscles around the knee. That means quads, hamstrings, glutes. It’s often paired with poor landing mechanics. A smart training program that includes jump variations can actually improve your joint function over time.
Start small. Focus on controlled landings, soft surfaces, and short sessions. If you do it right, your knees might actually feel better, not worse.
What’s the Minimum Effective Dose?
You don’t need to do 100 box jumps or go full beast mode.
Just 2-3 sets of 10, two to three times per week, is enough to see improvements in:
- Coordination
- Explosive strength
- Bone density
- Balance and fall prevention
The key is intent. One set of crisp, focused pogo hops will do more than 20 sloppy jump squats.
We often start our Strong(HER) 40+ and Ladies Lift sessions with 2 to 3 rounds of low-impact plyo prep. Nothing crazy, but it primes the nervous system and builds resilience week over week.
Exercise Examples
Here are some simple, scalable plyometric moves you can plug into your training:
Level 1 – Beginner or Joint-Friendly
- Seated box jump (from low chair, stand up fast)
- Medball slams
- Step-ups with fast push-off
- Jump rope (low impact, short sets)
- Heel drops (step off a low box and land soft)
Level 2 – Intermediate
- Squat to calf raise (focus on speed up, slow down)
- Skater hops (controlled lateral movement)
- Pogo hops (small bounces, quick feet)
- Standing long jump (land soft)
Level 3 – Advanced
- Box jumps (land softly, step down)
- Depth jumps
- Broad jumps with resistance
- Reactive Lateral Hop
The main thing is this. You don’t need to be “athletic” to train like an athlete. You just need structure, progression, and smart intent.
Final Word: Jumping Isn’t Just For the Young
Jumping is a skill. And like any skill, you either maintain it or you lose it.
Most people stop jumping after childhood and then wonder why their reflexes, balance, and athleticism vanish in their 40s and 50s. But it doesn’t have to be that way.
Start small. Stay consistent. Your bones, brain, and joints will thank you.
If you’re not sure where to begin or how to build this into your program, just ask. I’d be happy to help.