The Benefits of Jump Training for Women: Building Strong Bones, Strength, and Energy

Plyometrics—also known as jump training—isn’t just for elite athletes. It’s a critical tool for women, especially those approaching menopause and beyond.

At Speakeasy Pilates, I’m diving into the world of jump training for women because it offers real, science-backed benefits for strength, bone density, balance, and even energy levels.

Why Jump Training Matters for Women Over 40

As we lose estrogen in the run-up to those fun-filled, fabulous menopause years (insert jazz hands here), our muscles naturally get smaller and weaker—almost like they’re ready to settle in with a cozy crocheted shawl.

Jump training changes that.

By adding bounding, hopping, and controlled landing drills—whether on the floor or using a Pilates jump board—we put strategic, healthy stress on the bones. That mechanical load:

• Stimulates bone growth

• Increases bone density

• Helps prevent osteoporosis

Translation: Stronger bones mean fewer fractures and better mobility as we age.

Building Muscle Power and Balance with Plyometrics

It’s not just about bones.

Jump training also strengthens muscles—specifically fast-twitch muscle fibers that are crucial for:

• Explosive strength

• Quick reaction time

• Balance and coordination

As the body naturally tries to slow down in middle age, plyometrics help keep you agile, powerful, and strong.

Boosting Energy, Endurance, and Metabolism

Jumping also gives your mitochondria—the energy powerhouses inside your cells—a boost.

More mitochondrial power =

• Better endurance

• Faster recovery after workouts

• Healthier metabolism

In short: your body feels more energized and recovers faster, which is crucial if you want to keep moving and thriving into your 50s, 60s, and beyond.

Why Use a Jump Board for Plyometric Training?

Look, I get it. Jumping around like some aerobicizing, lunging maniac isn’t everyone’s idea of a swell time.

That’s why I’m considering adding Jump Board Pilates classes to the Speakeasy Pilates schedule this spring.

The jump board lets you enjoy all the benefits of plyometric exercise—

• Strengthened bones

• Stronger muscles

• Boosted mitochondria—

  without the heavy, jarring impact of traditional jump training.

Gravity is softened. Your joints are protected. Your body still gets stronger.

I’d Love Your Input!

Here’s my question:

• Should we add Jump Board Pilates as scheduled, weekly classes?

• Or feature them as occasional “pop-up” events, as one brilliant client (hi Maggie) suggested?

I would love to hear your thoughts!

Email me and let me know what you think.