"Why Everyone Over 40 Should Be Doing Plyometrics"

 Why Plyometrics Is the Most Underrated Exercise for People Over 40, According to a Physical Therapist.

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If you're over 40 and looking to maintain strength, balance, and longevity, there's one type of workout that should be on your radar—but probably isn’t: plyometrics. Often overlooked in favor of low-impact workouts like Pilates or strength training, plyometric exercises offer unique, science-backed benefits for aging bodies.

According to Laura Wilson, physical therapist and founder of The Swiss Touch, “As we age, we lose muscle mass, power, and coordination. The number one factor in improving life longevity is muscle mass—and plyometrics is perfect for building it.”

What Are Plyometrics?

Plyometric training includes explosive, fast-paced movements such as jump squats, box jumps, and bounding exercises. These movements may seem intense, but when performed safely and progressively, they’re one of the best exercises for people over 40 to improve full-body function and reduce age-related decline.

Benefits of Plyometrics for People Over 40

1. Boosts Muscle Mass and Strength
Plyometrics challenge your muscles in a powerful, dynamic way that promotes hypertrophy (muscle growth). This is key for those in midlife, when natural muscle loss (sarcopenia) accelerates.

2. Enhances Bone Density and Joint Health
High-impact exercises like plyometrics stimulate bone remodeling, which helps reduce the risk of osteoporosis and fractures. “Stronger muscles mean less force on your skeletal system,” explains Wilson.

3. Improves Tendon Flexibility and Injury Resistance
“Tendons connect your muscles to bones, and plyometric training improves their flexibility and efficiency,” Wilson says. This can decrease injury risk and enhance movement efficiency.

4. Promotes Better Balance, Power, and Fall Prevention
Maintaining muscular power is crucial for daily function. “Plyometrics help with balance, coordination, and power—key elements for fall prevention in older adults,” says Wilson.

Are Plyometrics Safe for Beginners?

Plyometric training isn’t recommended as a starting point for beginners or those with injuries. Before jumping into high-impact movements, Wilson advises building a strong biomechanical foundation.

“Start with Pilates or controlled bodyweight exercises first. Once your form, strength, and joint stability improve, you can safely progress to plyometrics,” she recommends.

How to Get Started with Plyometrics Over 40

If you're new to plyometric training and over 40, it's essential to start small and prioritize quality over quantity. Yoga teacher and osteopath Jelene Lieberberg suggests a beginner-friendly routine using a stable raised surface like a chair or couch. This type of workout helps ease you into explosive movement without overwhelming the joints.

Tips for Safe Plyometric Training:

• Keep reps low (e.g., 6–10 per set)

• Rest adequately between sets

• Focus on form and soft landings

• Progress slowly with intensity

The Bottom Line

When combined with strength training, flexibility work, and cardiovascular exercise, plyometrics can play a critical role in healthy aging. It’s not about doing endless jump squats—it’s about maintaining the power and coordination your body needs to move confidently as you age.

For anyone over 40 looking to future-proof their health, plyometrics might be the high-impact secret you've been missing.

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