The Benefits of Jump Training for Women in Menopause

Lifestyle |
5 min read

Written By

Brittany Dick

Published

November 28, 2025

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

There are plenty of tips for aging well—from eating a balanced diet to moving your body daily and keeping stress in check.

But, did you know that a specific type of exercise, jump training, during menopause might deserve a spot near the top of that list, too?¹

Here we talk with Bonafide Chief Medical Officer, Dr. Alyssa Dweck, who provides some insights into why jump training may be one of the best exercises for supporting menopause energy, bone health, and overall wellness in midlife.

What Is Jump Training?

When you think of individuals who regularly jump, images of children, teens, and athletes might come to mind.

But, feeling strong and confident enough to jump shouldn’t be reserved for athletes, according to Dr. Dweck.

Also known as plyometrics, jump training involves short bursts of explosive movement like hops, squats, skips, and bounds.² If you’ve ever followed a high-intensity interval training workout (HIIT), you may have dabbled in jump training without even knowing it—burpees, jumping jacks, and “high knees” all fit the bill.^3,4

While jump training is great for the general population, Dr. Dweck suggests it may also be one of the best exercises for women navigating menopause.

“Jump training refers to structured exercise programs that use repeated jumping movements to improve muscular power and strength,” she explains. “This activity is especially helpful for the peri/menopause population because it is both high impact and weight bearing to the hips and spine, which are common sites for low bone mass and osteoporosis related to low estrogen. Clinical research suggests this is more effective than low-impact or aerobic exercise.”⁵

Why Jump Training Matters: Bone Health Menopause Exercise

Jump training has been found to increase bone density, which may otherwise decline by up to 20% in the first few years of menopause alone.⁶

Why does this matter?

Low bone density can lead to osteoporosis—a condition that silently weakens bones as you age. This can significantly increases a woman’s risk for falls, which can also increase the chance for fractures and/or a hindrance to mobility.^7,8

In a 2014 study, it was found that just 10 high-impact jumps done twice per day over a four-month timespan was found to help women between the ages 25 and 50 to significantly increase their hip bone density.⁹ Furthermore, a systematic research review of adults aged 58 to 79 who engaged in plyometric training, found that jump training improved muscular strength, bone health, body composition posture, and physical performance.¹⁰

Dr. Dweck echoes the research findings, stating several specific benefits jump training offers for the hips and spine, as well as for balance, but also notes this type of exercise is not without its risks and may not be appropriate for everyone.

“Bone density is optimized with weight-bearing activity in the peri/menopause population because mechanical loading stimulates bone formation. Jump training specifically targets the hips and spine, both subject to demineralization with age and low estrogen during menopause,” she says. “Jump training, for appropriate individuals, also improves balance and mobility, which reduces fall risk and potential fracture as a result.”

Menopause Fitness Tips

Thinking about giving jump training a try? Here’s what experts say you should consider before diving into a new routine.

Start Slow

After clearance from your healthcare provider, Dr. Dweck encourages every woman to start slowly when incorporating jump training into their routine and suggests consulting a physical trainer or professional to help you get started safely.

Ensure you spend an adequate amount of time warming up and stretching prior to each workout and don’t forget the cool down afterwards.¹¹ If you’re brand new to exercise, consider starting with just five to 10 minutes and try to increase how much you do by a few minutes each session.¹²

Not only will starting slow help your body build resilience, but it may also lower your risk for injury, according to Dr. Dweck.

“Starting slowly with lower-intensity jump sessions and progressing gradually will help avoid injury,” she says. It’s also important to explore new exercises under the supervision and instruction of a trained professional.

Best Jump Training Exercises for Menopause Energy and Strength

Not sure where to start? Working with a trusted healthcare provider, trainer, and or physical therapist, consider the following popular jump training exercises.^13,14

Jump ropes
Forward hops
Side jumps
Squat jumps
Knee-ups
Burpees
Clapping push-ups
Box jumps
Stair hops
Lateral bounds

Talk with Your Healthcare Provider Before Jump Training During Menopause

Dr. Dweck emphasizes the importance of discussing the incorporation of new exercises into your routine with a healthcare provider first, especially if you have a preexisting heart condition, past or current injury, or other underlying health conditions.

“As with any new activity, clinical evaluation is suggested for peri/menopausal women when considering jump training,” Dr. Dweck adds. “Those with osteoporosis, fractures, impaired mobility, and/or other active medical issues may not be candidates for jump training. Guidance and supervision with a trainer or physical therapist is advised, especially for the novice.”

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