Should you be jumping?

Why Plyometric Training Might Be Just What Your Body Needs Right Now

As women, our bodies move through many seasons. One of the most significant — and often misunderstood — is perimenopause. It’s the transitional phase leading up to menopause, when hormones shift, energy can waver, and you begin to notice changes in strength, sleep, and mood. While it can feel like the ground is shifting under you, the right kind of movement can help you feel strong, stable, and supported.

One form of exercise that’s often overlooked but quietly powerful is plyometric training — also known as jump training. It involves short, explosive movements like squat jumps, skipping, or bounding. And while it might sound intense, when approached gently and progressively, it can do wonders for women’s health — especially during perimenopause.

1. The Silent Priority: Bone Density

Around the time of perimenopause, estrogen levels begin to decline. Estrogen plays a protective role in bone health, and as it drops, so too can bone density. This makes us more vulnerable to osteopenia and osteoporosis, especially as we move further into midlife.

What many women don’t realise is that bones respond to impact. Just like muscles get stronger when we lift weights, bones grow denser and more resilient when we challenge them — particularly through weight-bearing and impact-based movements.

That’s where plyometrics can help. Research has shown that impact training, including jump-based movements, can stimulate bone formation and slow down age-related bone loss. In fact, studies have found that postmenopausal women who engage in regular plyometric or high-impact training show increased bone mineral density, particularly in the hips and spine — areas commonly affected by fractures later in life.

And the best part? You don’t need to be doing box jumps or burpees to benefit. Simple, low-impact variations like heel drops, jump squats to a soft surface, or skipping with a rope can be incredibly effective when done consistently and mindfully.

2. Strength, Power, and Confidence

Plyometric training isn’t just about bone health — it also enhances muscular power, balance, and coordination. As we age, we naturally lose muscle mass and reaction speed. This can affect our confidence when moving quickly or unevenly, and can even increase the risk of falls or injury.

Plyometrics retrain the body to move explosively and respond quickly — helping us stay agile, light on our feet, and confident in our bodies. It also strengthens the muscles around the joints, offering better support and stability — especially important for knees, hips, and ankles.

3. Think of your mood and metabolism

We know that movement improves mood, but explosive movements like jumps have an especially energising effect on the body. They stimulate the nervous system, release feel-good endorphins, and increase brain-derived neurotrophic factor (BDNF) — a protein that supports cognitive function and emotional regulation.

Plyometric workouts also tend to elevate your heart rate quickly, which can improve cardiovascular health and support a healthy metabolism — both of which can shift during perimenopause. Short, dynamic sessions can be a great alternative when long cardio sessions feel too draining.

So you want to have a crack?

If you’re new to plyometric training, start slow and keep it simple. It’s not about intensity — it’s about consistency and control. Begin with gentle hops or small jumps, perhaps just one or two sets, once or twice a week. Use a soft surface, focus on technique, and always listen to your body. If something doesn’t feel right, modify or scale back.

This isn't to replace your strength training or any type of exercise you do, this is just a bonus type of exercise you can add into your week!

It’s also important to support your pelvic floor. If you’ve had children or experience any symptoms of pelvic floor dysfunction, work with a coach or women’s health physio to make sure your training is safe and supportive.

Happy jumping,

Maddy