Jumping exercises become riskier with age, but science and trainers alike say the opposite can be true when it’s done correctly. Incorporating low-impact jump training can help maintain bone density, coordination, and fast-twitch muscle fibers, all of which naturally decline after 50. And if you do it right, you can boost your fitness without hurting your joints.“Jumping exercises are inherently not low-impact,” says Nicole Davis, CPT, a certified personal trainer at Garage Gym Reviews. “However, that doesn’t mean older adults shouldn’t be jumping. In fact, it’s great for increasing bone density and strength, and it can help promote balance and coordination—something that’s very important as we age.”Think of jump training as a skill rather than a single movement. The goal here is to land softly, control your momentum, and move with purpose. You can achieve this by starting with small, low-impact variations and gradually increasing your power over time. If you stay consistent with your training, you can improve your reaction speed, agility, and overall athleticism in a joint-friendly way.
“For most people, two jump sessions per week is enough,” Davis says. “Give your joints and muscles time to recover. It makes the training safer and more beneficial.”On non-jump training days, consider doing gentle activities like walking, stretching, or light mobility work to keep your joints moving and reduce stiffness. Eating enough protein and prioritizing restful sleep will also help your muscles repair and adapt so you can continue training safely. Below, Davis shares four short, joint-friendly jump workouts you can safely add to your weekly routine to build power and agility well into your 50s, 60s, and beyond.
The best 4 low-impact jump workouts to building power after 50
For each of the following workouts, perform three rounds of the exercises with one minute of rest between rounds.
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Workout 1: Lower-body power builder
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Warmup:
- 10 minutes brisk walk or light bike ride
- Bodyweight squats: 2 sets of 5 to 10 reps
- Calf raises: 2 sets of 5 to 10 reps
Jump squats
Why: Jump squats strengthen your quads, glutes, and calves to help increase explosive power and boost coordination. They also mimic real-life movements like standing from a chair or climbing stairs.
How:
- Stand with your feet shoulder-width apart, chest up, and core engaged.
- Lower into a squat while keeping your knees lined up with your toes.
- Drive through your heels to jump straight up.
- Land softly with your knees slightly bent and immediately go into the next squat.
Skater lunges
Why: This dynamic movement trains side-to-side stability to help strengthen your glutes, quads, and outer thighs while improving balance and lateral agility.
How:
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- Start standing with feet hip-width apart.
- Jump lightly to your right side, landing on your right foot with a soft knee bend while swinging your left leg behind you.
- Push off to the left and repeat.
- Keep your chest up and land gently to absorb impact.
Mountain climbers
Why: This core exercise boosts cardiovascular health while improving hip mobility and shoulder stability.
How:
- Start in a high plank with your hands under your shoulders.
- Drive one knee toward your chest, then switch legs quickly in a running motion.
- Keep your core tight and your hips level throughout.
Workout 2: Balance and coordination focus
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Warmup:
- 10 minutes brisk walk or bike ride
- Glute bridge: 2 sets of 10 reps
- Around-the-world lunges: 2 sets of 3 full rotations (one rep = forward, side, and reverse lunge)
Jumping jacks
Why: While jumping jacks may take you back to high school gym class, they’re a cardiovascular fitness and full-body coordination booster without high-impact landings. They’re also a safe way to reintroduce jumping mechanics.
How:
- Stand with your feet together and your arms at your sides.
- Jump your feet out to shoulder width while raising your arms overhead.
- Land softly, then return to the starting position.
- Move smoothly for 30 seconds.
Broad jumps
Why: Builds forward power and trains your body to absorb force safely, which can be helpful for everyday activities like stepping off curbs or catching your balance.
How:
- Stand with your feet hip-width apart, hinge at your hips, and swing your arms behind you.
- Explosively jump forward then land softly with your knees bent and hips back.
- Reset between reps to maintain control.
Single-leg jumps (cherry pickers)
Why: This exercise improves three essential aspects of fall prevention and stability: unilateral balance, coordination, and ankle strength.
How:
- Stand on one foot with your knee slightly bent.
- Perform a small hop and focus on landing softly in the same spot.
- Do 15 seconds per leg before switching.
Workout 3: Endurance and agility combo
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Warmup:
- 10 minutes brisk walk or bike ride
- Bodyweight squats: 2 sets of 5 to 10 reps
- Calf raises: 2 sets of 5 to 10 reps
Jump rope
Why: Besides being a fun way to get your cardio in, jump rope also enhances coordination, rhythm, and cardiovascular endurance while strengthening your calves and ankles.
How:
- Hold the rope handles lightly with your elbows close to your sides.
- Rotate the rope with your wrists and jump just high enough for it to pass under your feet.
- Keep your knees soft and land softly.
Jump squats (repeat from Workout 1)
- Focus on soft, controlled landings while aiming for fewer, higher-quality jumps.
Skater lunges (repeat from Workout 1)
- Maintain balance and coordination by landing gently and keeping your movements fluid.
Workout 4: Total-body power challenge
(Image credit: Shutterstock)
Warmup:
- 10 minutes brisk walk or bike ride
- Glute bridge: 2 sets of 10 reps
- Around-the-world lunges: 2 sets of 3 full rotations
Seated jump
Why: Seated jumps teach safe vertical power generation from a stable base while engaging your glutes and legs and minimizing strain on your knees.
How:
- Sit on the edge of a sturdy chair with your feet hip-width apart.
- Tighten your core, lean forward slightly, and explode upward into a small jump.
- Land softly and immediately return to the chair under control.
Broad jump (repeat from Workout 2)
- Focus on covering a moderate distance safely while keeping proper form.
Jumping lunge
Why: Jumping lunges build unilateral strength and power, improve hip flexibility, and boost balance and coordination.
How:
- Begin in a lunge position with one foot forward and one back.
- Lower into the lunge, then explosively jump to switch legs mid-air, landing softly into the opposite stance.
- Move slowly at first while focusing on proper form and control rather than speed.
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