If you’re a woman over 40, you’ve probably heard that strength training is essential for maintaining muscle and bone mass—but have you heard about the benefits of plyometrics for women?
Plyometric exercises (otherwise known as jump training) aren’t just for athletes or people in their 20s. When done safely and progressively, they can be a powerful addition to your routine, especially if your goal is to prevent bone loss, improve balance, and maintain functional strength as you age.
Let’s dive into what plyometrics are, their benefits and risks, and how you can incorporate them into your workout plan—even if you’re brand new to working out.
What Are Plyometrics?
First of all, lets define plyometrics. Plyometric exercises are high-impact, explosive movements designed to increase power by rapidly stretching and contracting muscles. Think of movements like:
- Jump squats
- Box jumps
- Skater hops
- Jumping lunges
- Bounds or skips
These exercises activate your fast-twitch muscle fibers and apply high levels of mechanical stress to your bones—which is actually a good kind of stress. That stress stimulates your body to build stronger bones, particularly in the hips, legs, and spine and has been proven to increase bone density.
Why Plyometrics Matter After 40
As you are most likely already aware, we naturally lose bone density and muscle mass as we age. For women, this accelerates during perimenopause and menopause due to hormonal shifts, especially the decline in estrogen. Did you know that women can lose up to 20% of their bone density in the first 5-7 years post menopause? That is the bad news. But the good news is that you can use plyometrics (along with strength training) to offset this decline. How cool is that?
Benefits of Plyometrics for Women Over 40:
✅ Stimulates bone growth – The impact forces during jumping tell your bones to stay strong.
✅ Improves power and strength – This helps with everything from climbing stairs to catching yourself if you trip.
✅ Enhances balance and coordination – Key for injury prevention and long-term mobility.
✅ Supports joint resilience – When done progressively and with proper form, plyometrics can help strengthen the tissues around your joints.
✅ Boosts metabolic health – These high-intensity movements rev up your heart rate and challenge your muscles, making your workouts more efficient. These exercises also improve insulin sensitivity so you can get glucose into your cells where you need it instead of keeping it in your fat stores (where you don’t).
Are Plyometrics Safe for Midlife Women?
Yes—with the right approach. None of the research I found showed increased injuries or other adverse events from plyometric training. That being said, if you are new to exercise you need a plan and would likely benefit from a few sessions with a personal trainer to help prevent injuries.
Here’s how to do them safely:
- Start with a strength base. Before adding jumps, you should be comfortable with bodyweight squats, lunges, and step-ups.
- Focus on form, not height. Land softly with a slight bend in the knees and hips to absorb impact.
- Use a progressive approach. Begin with low-impact plyo and work your way up.
- Limit frequency. 1–2 times per week is plenty for most women.
- Talk to your provider. If you have osteoporosis, joint pain, or an injury history, get clearance first.
Types of Plyometric Exercises (Beginner-Friendly to Advanced)
Here’s a progression you can use based on your current fitness level:
Low-Impact / Beginner:
- Squat to calf raise
- Step jumps (mini hops on a step)
- Skater step taps (no jump)
- Marching with high knees
- Jump rope (without leaving the floor)
Moderate Impact / Intermediate:
- Jump squats
- Skipping (my personal fav)
- Jumping jacks
- Skater hops
- Lateral step hops
- Jump rope (light bounce)
High-Impact / Advanced:
- Box jumps
- Depth jumps (stepping off a box and jumping up)
- Jump lunges
- Tuck jumps
- Broad jumps
Note: You don’t have to get “advanced” to see results—consistency is more important than intensity.
Sample Weekly Plyometric Plan to Help Prevent Bone Loss
Here’s a simple plan you can add to your routine, 2x per week on non-consecutive days.
Warm-Up (5–10 minutes)
Dynamic stretches, brisk walking, bodyweight squats, and lunges.
Workout (20 minutes total)
Day 1 – Lower Body Focus
- Jump squats – 3 sets of 8
- Step-up hops (on a sturdy low step) – 2 sets of 8 per leg
- Skater hops – 3 sets of 10
- Jump rope – 30 seconds on / 30 seconds off x 3 rounds
Day 2 – Full Body Power & Bone Strength
- Jumping jacks – 3 sets of 20
- Lateral bounds – 2 sets of 8 per side
- Jump lunges (or reverse lunges if jumping isn’t right for you) – 3 sets of 6 per leg
- Box step jumps – 2 sets of 5
Cool-Down (5–10 minutes)
Gentle walking, stretching, and deep breathing.
Final Thoughts
Plyometrics aren’t just for athletes or the young. When done with intention, they can help build stronger bones, improve coordination, and keep you agile for years to come. All you need is 20-30 minutes per week to get the benefits. I like to do plyometrics as a warmup before my strength training workout. They are also easy to fit in throughout the day as an “exercise snack” if you are pressed for time.
If you are interested in a customized program that includes plyometrics, strength training and meal plans then check out my coaching program by clicking on the button below. Comment with any questions. Have a great week!
