Jump training is the simplest bone health exercise for women – and takes just 3 minutes per day 

In my quest for a stronger body, I’ve lifted challenging weights and completed 90-minute resistance classes that have left me praying for release. But according to experts, jump training for less than ten minutes per day could hold the key to increased strength, bone density and longevity for women.

One of TikTok’s most popular challenges sees longevity fanatics starting the day with 50 jumps or taking on Madonna’s viral squat jump challenge – a fitness routine that’s been doing the rounds since 2001 – inspired by an on-stage performance, where she performed 15 consecutive jump squats in heels aged 43 (respect!).

 

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Physiologist Dr Stacy Sims recommends jump training – that is, a few short explosive jumps – to stimulate bone growth, improve metabolic health, and muscle and brain power. Dr Vonda Wright, orthopaedic sports surgeon and author of Unbreakable: A Woman’s Guide to Ageing with Power, also advocates jump training, although both experts recommend slightly different protocols (see below).

Both their methods are accessible for all levels, which is good news if you are concerned about osteoporosis, particularly if you’re moving into perimenopause as oestrogen levels drop and bones and muscles weaken.

Jump training at any age strengthens bones, so this isn’t just recommended for midlifers. It’s as much a preventative health strategy for younger bodies as it is a routine that you’d use for strong bones and better balance in your perimenopausal years.

The latest research says that bone mineral density can be improved with only three to five minutes of bone-stimulating jump exercises per day at any age. Dr Sims explains that this is because the controlled, weight-bearing impact of this protocol successfully triggers the skeleton to build bone density. Promising news if you’ve done a bone density scan such as a DEXA and it has shown osteopenia – a precursor to osteoporosis.

However, jumping on and off a huge box at the gym isn’t accessible for everyone from the off – particularly if you’re at the start of your fitness journey or have injuries to contend with. A weak pelvic floor, for example, is often incompatible with jumping up and down. Although perimenopausal women tend to be some of the worst affected by bladder leaks, they are also the demographic most prone to bone density loss, so starting gently is well worth it.

But fear not, experts say there’s a place for everyone to begin and that building up tolerance to impact can help build up bones. So where should one start? How many jumps do you need to do? What kind of jump training actually works?

How does jump training strengthen your bones?

Vibrations from a jump send signals to bones, telling them to remain dense and powerful to absorb and withstand the impact. It’s a long-established principle known as Wolff’s Law, explains Laura Wilson, physiotherapist and director at The Swiss Touch Physiotherapy. In short, our bones adapt to the forces placed upon them.

“Bone is a living tissue that is constantly being broken down and rebuilt, and how much of it you keep depends largely on the demands you place on it,” explains Wilson. “When you jump, land, sprint or change direction, you load the skeleton. It registers that demand and responds by strengthening itself in the places that took the strain.” 

An average of 90 plyometric jumps per week physically improves hip bone mineral density, according to a 2024-25 meta-analysis of several studies on men and women of varying ages. 

This is because each time we “bash our bones” via jumping, as leading osteopath Nadia Alibhai says, it stimulates specialised bone cells to lay down new bone tissue, helping the skeleton to become stronger and more resilient over time.

“So if you jump 20 times today, your body will signal your bones to get stronger in case you need to jump 20 times tomorrow.”

Of course, averages don’t account for an individual’s body composition, so if you are a slim person, jump training could benefit you more by adding load to your bones. For slimmer people, who aren’t carrying body weight around daily, jumping loads more impact onto the skeleton.

Jumping also trains the fast-twitch muscle fibre needed for explosive movement. When you jump and land with explosive force, you load the body with three to five times its own weight. This extra weight trains bone signalling and causes those muscle fibres to react, strengthen and allow quick movements without injury.

It’s the jump landing that’s important

Jump training’s benefits depend less on the jump itself and more on the landing. A gentle walk won’t load the skeleton with as much impact as a forceful jump – walking generates one-and-a-half times your body weight, whereas jumping generates three to ten times.

A good landing should load impact into the heels and then through the lower body up to the hip. Certain types of jump can help with this, particularly those that are ‘depth’  jumps (i.e. squat jumps or jumping off a step or box). Sideways jumps and skips can help with fast reactions, such as saving yourself from tripping, and with building balance. This is helpful as we age but loads less force onto the skeleton.

“Bone responds to how quickly force is applied, not just how much,” says Wilson. “That’s why it’s the landing that builds bone. The wider benefit is that jumping trains several things at once: bone density, muscular power, tendon resilience, balance, coordination and the ability to absorb force.”

A controlled (not wobbly) landing is important to avoid injury and to best load the bones. “Your landing trains the muscles and connective tissue to absorb force efficiently,” says Alibhai.

Are skipping and running good jump training?

We need a ground reaction force (GRF) of three to four times our body weight to stimulate new bone formation, says Dr Wright.

As mentioned, walking creates a ground reaction force of 1.5 times bodyweight – this is referenced by orthopaedic surgeon Jocelyn Wittstein, MD on Instagram, below. Running is 2.5 times your bodyweight and skipping slightly less, but better than walking. So you can combine, depending on your joints. Walking is better than being inactive, which leads to bone loss.

To achieve a load that’s five times your bodyweight, Dr Wittstein advocates jumping off an eight-inch step (giving four times bodyweight GRF)  and then doing another ‘rebound’  jump on the floor straight after (more than five times bodyweight GRF).

 

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How many jumps do you need to do for bone density?

Numbers vary here, depending on who you talk to and which expert you follow, but quality over quantity counts. “Bone responds well to a small amount of high-quality loading and then quickly stops responding. After roughly 40-60 impacts, the benefits reduce,” explains Wilson.

“I tell my patients that a small amount of regular, well-executed impact is often more beneficial than occasional high-volume sessions,” says Alibhai, so long as “the jumps are performed with sufficient intensity and consistency.”

Three to ten minutes of explosive jumping three times a week, is the number Dr Sims recommends. Whereas Dr Wright stands by 20 to 50 jumps per day with hard landings from a low height.

Both point out that traditional plyometric exercises (drill-type exercises often performed by footballers and sports people during training, involving big box jumps, jump drills, extended skater lunges etc) are designed for younger elite athletes to build explosive muscular power. But their own jump training protocols are tailored for women aged 35 and up.

For Dr Wittstein’s method of jumping off a step, followed by a rebound jump, do three sets of ten three times a week, pausing between sets. “If you do 30 of them three times a week over a six-month period, that has been shown to increase your hip bone mineral density by about one percent,” she says.

Jump training for beginners and beyond

• 20-50 strong jumps a day, two-to-four times a week is the consensus among experts for most healthy adults for bone, balance and muscle power.
• Start with 10 and gradually increase – progression is important
• Take short rests between jumps to improve the bone-building effect. Even if it means fewer jumps overall, it gives the bone a moment to reset before the next landing. “Ten powerful jumps with a breath between each is much more valuable than 40 rushed ones,” says Wilson.
• As soon as your bones get used to impact, add in different types of jumps (see below) Variety keeps jump training effective.
• Variety, consistency and accuracy are far more important than jumping high, squatting low or doing a lot of repetitions.
• Control your landing – essential for effectively absorbing force. A wobbly jump or a lopsided landing could result in injury rather than strength building.
• Try jumping in front of a mirror to ace your form, ensure knees are not locked, jaw is relaxed and heels land first, unless doing a side-to-side jump or skipping, which are weighted on the balls of your feet.
• Struggling with balance? Place a hand on a wall to steady yourself or use a rebounder or exercise bar to soften the impact. Or sit on a chair and ‘stamp’ up to a standing position.

Does jump training benefit every bone in your body?

The bones that benefit most are the ones force passes through. “The hip and the top of the thigh bone above all, along with the pelvis, shin and heel. This is significant because the hip is one of the most common and serious sites of fracture as people age,” says Wilson

As most of the impact of a jump is absorbed by the lower body, jump training hasn’t been shown to benefit the spine as much as targeted strength training. For full-body bone health, her recommendation is to combine jumping with regular weight lifting.

Jump training builds explosive muscle power

Most people train for muscle strength and neglect explosive muscle power, but power can fade quickly with age and is an essential force for actually using your strength. “It’s the quality most closely linked to everyday capability, like catching yourself when you trip or getting up easily from a low chair,” explains Wilson.

Jump training not only strengthens bones, it also impacts muscle strength and tendon flexibility. Stronger muscles support the skeletal system, reducing the risk of falls and fractures. Supple tendons reduce the risk of painful tweaks or strains. Jumping daily will help your muscles to stretch and generate more power.

“Each time we jump, the muscles of our calves, thighs, hips and glutes have to generate force to propel us off the ground while also working hard to control the landing,” says Alibhai. “Stronger muscles place mechanical load on bones, which then helps stimulate bone remodelling and maintains bone density.”

 

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Jump training exercises to try

“Straight-up jumps load the hip most directly, with forces of three to five times body weight,” says Wilson. ”But side-to-side and rotational movements for example, skater hops, are arguably the most valuable, because they load the hip from unfamiliar angles the body hasn’t adapted to.

Vertical jumps (up and down from standing position): build explosive lower-body power and agility

Jumping Jacks (arms and legs wide on each jump and closed on each landing): full-body impact and targeted strengthening

Lateral jumps (side to side from one foot to the other)

Squat jumps (from squatting position upwards and landing standing): develops fundamental lower-body power

Skater jumps (side to side like a lateral jump with added leg extension)

Hopping (vertical jumping on one leg)

Skipping (vertical jumping using a rope)

Box jumps (onto or from a raised surface, usually a box): build explosive hip extension and landing mechanics

Depth jumps (from a raised surface downwards): stretches the muscles rapidly before explosive upward contraction

Rebound Jumps: as above but add another jump on the flat ground afterwards for extra loading

What if you can’t or shouldn’t jump?

Jump training isn’t right for everyone because the impact can place additional stress on joints, tendons and tissue. Alibhai explains that for those with painful joint issues such as arthritis, she often recommends gentler options like rebounding on a trampoline or advises starting with marching on the spot or step-ups.

“Impact has to suit the individual, and usually the people who most need stronger bones are often the ones least able to tolerate jumping straight away,” agrees Wilson.

“The good news is that impact sits on a spectrum, so most people can get the benefit while keeping the risk low by building up gradually,” she says. “A sensible starting point is heel drops; rising onto your toes and dropping firmly onto your heels. This gives your skeleton a sharp, low-level stimulus with very little strain on the joints.”

If you have established osteoporosis, significant hip or knee arthritis, an irritated tendon, certain post-surgical conditions or recent fractures, jump training might not be well suited to your needs and it’s worth speaking with a physiotherapist about modifications that might offer more benefit. Wilson notes that too much jumping with too little recovery can also lead to overuse injuries in the bone itself.

 A weak pelvic floor and urinary incontinence might also pose a problem for your bladder during explosive jumps, so feel out your ability with jumping and different types of bone impact to see what feels right for your body. As Alibhai says, simply giving your bones a bash or a tap daily can send signals to strengthen and build resilience.

Pregnant? It’s also not advisable to begin jump training during pregnancy. If you’re already a seasoned jumper, experts still advise switching box jumps to gentler exercises such as weighted step-ups. Hormonal changes and shifting body weight impact joints and muscles and heightens injury risk.

Jump training: the verdict

For something that takes just a few minutes a day, jump training can have a huge impact on longevity by strengthening muscles and bones, allowing you to move freely and avoid injury as you age. However, it isn’t a magic bullet and bone health also depends on adequate protein, calcium and vitamin D, getting quality sleep, fuelling your body with enough calories and your hormone levels.

“Oestrogen in particular protects bone, which is why jumping works very well before menopause but much less so afterwards, when it’s best combined with strength training,” says Wilson.

The beauty of jump training is that it can be done anywhere, doesn’t cost anything and when combined with strength-building exercises, could make a significant difference to your physical ability for years to come. The science looks promising, particularly for hip and lower-body health and if osteoporosis runs in your family, it could be well worth strengthening your bones with just a few jumps every day.