Why Every Woman Should Include Jumping in Her Workout for Stronger Bones

A lot of people stay active by walking, doing yoga, or taking Pilates classes. Those are all great forms of exercise, and if you enjoy them, keep doing them.

But if your goal is to build and maintain strong bones, they aren't enough on their own.

Here's why.

Bone Adapts to Stress

Bone is living tissue.

Just like muscle, it adapts to the demands placed on it.

So, the question becomes:

What tells bone to adapt?

There are two primary sources of mechanical stimulus that help your bones adapt and become stronger:

1. Resistance training: When you lift weights, your muscles contract and pull on your bones, creating tension that stimulates bone remodeling and increases bone strength.

2. Plyometrics/jumping: When you jump, land, or perform explosive movements, your body experiences high ground reaction forces as the ground pushes back against you. This rapid loading provides a powerful stimulus for bone adaptation.

What Is Ground Reaction Force?

Every time your foot hits the ground, the ground pushes back against you with an equal amount of force.

That push is called ground reaction force.

The harder you land, the greater the force traveling through your feet, legs, hips, and spine.

Your bones sense that force and respond by saying:

"We need to become stronger so we can handle this again."

Your bones are constantly remodeling, breaking down old bones and building new bone. When you consistently expose them to the right amount of mechanical stress through activities like lifting and jumping, your body responds by building stronger, more resilient bones. 

That's why higher-impact activities, like jumping, can be such a powerful tool for supporting bone health.

Why Jumping?

Not all activities place the same amount of mechanical stress on your bones. Generally speaking, higher-impact activities create greater ground reaction forces:

• Walking: ~1–1.5× your body weight

• Running: ~2–3× your body weight

• Jumping: ~3–5× (or more) your body weight, depending on the type of jump and how you land

This doesn't mean more force is always better. The goal is to apply the right amount of impact, progress it gradually, and give your bones a reason to adapt.

This doesn't mean walking, yoga and Pilates isn't good for you, it absolutely is.

But if your goal is to maximize bone health, your bones need a greater stimulus than walking alone can provide.

"But I've Never Jumped Before."

That's okay.

You don't have to start with box jumps or anything advanced.

Like any form of exercise, jumping should be progressed gradually.

Start with movements like:

• Extensive pogo hops

• Low box jumps

  
  

As your strength and confidence improve, you can gradually increase the intensity.

The goal isn't to jump as high as possible.

The goal is to expose your bones to enough impact that they have a reason to adapt.

How Much Jumping Do You Need?

Here's the exciting part!!!

You don't need hours of jumping.

Research in postmenopausal women found that performing approximately 30 multidirectional jumps, three times per week for six months improved bone health.

It's Never Too Late

If you've been diagnosed with osteopenia, don't lose hope.

Bone is living tissue, which means it can respond to the right stimulus.

Research has shown that appropriately prescribed resistance training and impact exercise can improve bone mineral density and support healthier aging.

It's never too late to start building stronger bones.

The Takeaway

Ladies, embrace strength training and jump training.

If you love Pilates and yoga, keep doing them! They are incredible forms of movement that support your health.

But if you want to build stronger bones and reduce your risk of osteoporosis, make time to challenge your muscles and your bones.

A little bit of resistance training and impact work each week can go a long way, helping you stay strong, resilient, and able to continue doing the activities you love for years to come.

Keep walking. Keep practicing Pilates. Keep doing yoga and what makes YOU feel good.

Just don’t forget to lift, load, and jump.

References 

Watson, S. L., Weeks, B. K., Weis, L. J., Horan, S. A., & Beck, B. R. (2015). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with low bone mass: The LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 30(11), 2118–2126.

Clissold, T. L., et al. Do Bilateral Vertical Jumps Improve Bone Mass and Structure in Premenopausal Women?

Rajani, M., Müller-Patton, et al. Lower Extremity Joint Loading During Bounce Rope Jumping in Comparison to Running and Walking.