Plyometric exercise, or “plyo” for short, can be particularly beneficial for postmenopausal women as they face accelerated loss in bone density and muscle mass. This type of exercise can mitigate these effects by improving bone health and muscle strength.

The terms plyometric and high-impact training are often used interchangeably as they both refer to movements like jumping, bouncing, hopping, and bounding, which require muscles to exert maximum force in short intervals. These types of movement involve rapid stretching and contracting of muscles, which can significantly boost muscular power and endurance.

Plyo benefits bone, muscle, and strength, and this type of exercise even have similar effects on muscle building as resistance training. Research indicates that plyometric exercises, in combination with resistance training, can also enhance bone density, reduce fracture risk, and significantly benefit bone health in postmenopausal women specifically. This type of hybrid training is called high-intensity resistance and impact training (HiRIT).

Examples of Plyometric Exercises

• Squat Jumps: Start in a squat position and explosively jump upwards, landing back in the squat position.
• Box Jumps: Jump onto a sturdy box and then step back down.
• Jump Lunges: Perform a lunge and then jump, switching legs in mid-air to land in a lunge position with the opposite leg forward.
• Hopping and Skipping
• Explosive push-ups

Examples of HiRIT

• Squats + box jumps
• Overhead presses + jump drop (jumping down from a box, often combined with an additional jump up onto a different sized box)
• Deadlift + squat jumps

Aim for 5 sets of 5 repetitions of a heavy resistance exercise combined with a high-impact exercise.

Beginning a plyometric or high-impact training routine can be a great way to enhance your health, but it's important to approach it with care to avoid injury and ensure progress. Here are five tips to help you get started safely and effectively:

• Start Slowly: Begin your plyometric or high-impact training routine with low-intensity exercises and gradually increase the intensity as your body adapts.
  1. For example, start with low hops before progressing to high jumps.
• Focus on Form: Proper form is crucial in plyometric and high-impact exercises to prevent injuries and maximize benefits.
  1. For example, when performing jumps, ensure you land softly with your knees slightly bent to absorb the impact.
  2. Always learn the basic movement first before adding a jump
     1. Example: learn how to properly squat before doing a squat jump or learn how to do a lunge before doing a lunge jump.
• Incorporate a Comprehensive Warm-Up: A thorough warm-up is essential before starting any plyometric or high-impact workout. Begin with 5 to 10 minutes of gentle movement that include mobility and dynamic stretches.
• Listen to Your Body: Pay close attention to how your body responds during and after workouts. If you experience pain or discomfort, do not push through it.
• Plan for Recovery: Recovery is an integral part of any fitness routine, especially with high-intensity and high-impact training like plyometrics. Ensure you plan for enough rest days. These rest days can be days that include mindful exercises or other low-intensity movement, such as walking.

Plyometric training may not be suitable for you. If you have joint problems, osteoporosis, a history of fractures or high fracture risk, or people with cardiovascular issues, you should definitely consult a healthcare provider before jumping into plyometrics.