Build power after 50 with these 4 low-impact jump workouts

While jumping exercises are often seen as risky for older adults, research and trainers show they can be highly beneficial when performed safely. Low-impact jump training can help maintain bone density, coordination, and fast-twitch muscle fibers, which typically decline with age. When done correctly, jumping exercises can enhance fitness without stressing the joints.

Nicole Davis, CPT, a certified personal trainer at Garage Gym Reviews, explains, Jumping exercises are not inherently low-impact, but they are excellent for improving bone strength, balance, and coordination, which are crucial as we age.

Jump training should be approached as a skill rather than a single movement. Focus on landing softly, controlling momentum, and moving with intention. Start with small, low-impact variations and gradually increase intensity. Consistent practice improves reaction speed, agility, and athletic performance while being gentle on joints.

For most people, two sessions per week are sufficient. Allow time for muscles and joints to recover, and on non-jump days, engage in walking, stretching, or light mobility work. Adequate protein intake and restful sleep will support muscle recovery and safe progression.

Four Joint-Friendly Jump Workouts

Perform three rounds of each exercise with one minute of rest between rounds.

Workout 1: Explosive Power

• Bodyweight Squats: 2 sets of 510 reps
  Focus: Strengthens quads, glutes, and calves, improving coordination and mimicking everyday movements like standing from a chair or climbing stairs.
  Instructions: Stand with feet shoulder-width apart, chest up, core engaged. Lower into a squat, then drive through heels to jump up. Land softly and repeat.
• Side-to-Side Jumps: 2 sets of 510 reps
  Focus: Improves lateral stability, glute and quad strength, and balance.
  Instructions: Start with feet hip-width apart. Jump lightly to one side, landing softly with a slight knee bend. Swing the opposite leg behind you and absorb impact gently.
• High-Plank Knee Drives: 2 sets of 1015 reps
  Focus: Enhances core strength, hip mobility, shoulder stability, and cardiovascular fitness.
  Instructions: From a high plank, drive one knee toward the chest, then switch legs rapidly. Keep core tight and hips level.

Workout 2: Balance and Coordination

• Around-the-World Lunges: 2 sets of 3 full rotations
  Focus: Builds unilateral strength, coordination, and balance.
  Instructions: Perform forward, side, and reverse lunges in one sequence. Move slowly and land softly.
• Jumping Jacks: 2 sets of 2030 reps
  Focus: Boosts cardiovascular fitness and full-body coordination without high-impact landings.
  Instructions: Jump feet out while raising arms overhead, land softly, return to start.
• Forward Jumps: 2 sets of 510 reps
  Focus: Trains safe force absorption and forward power, helpful for daily movements.
  Instructions: Hinge at hips, swing arms back, jump forward, land softly with knees bent.
• Single-Leg Hops: 2 sets of 510 reps per leg
  Focus: Enhances balance, ankle strength, and coordination.
  Instructions: Stand on one foot, perform a small hop, and land gently in the same spot.

Additional Low-Impact Options

• Jump Rope: Improves rhythm, cardiovascular endurance, and calf strength. Keep jumps low and controlled.
• Seated Jumps: Sit on a chair edge, engage core, lean slightly forward, and jump upward safely. Land softly.
• Jumping Lunges: Develops unilateral strength and coordination. Focus on form and controlled landings rather than speed.

Author: Sophia Brooks