Jump to Stronger Bones: How Impact Training Boosts Bone Density
While supplementation, lifting weights, and medications often take center stage in discussions on how to improve bone health, research has increasingly highlighted the role of jumping as a powerful way to build bone mineral density (BMD). We’ll discuss here, several scientific studies that have demonstrated the effectiveness of jumping exercises in maintaining and improving BMD.
How Jumping Supports Bone Health
Weight-bearing activities, particularly those involving impact, stimulate the bones to adapt and grow stronger. When force is applied to your bones through activities like jumping, the bones respond by increasing their density to withstand the load. This process, known as bone remodeling, is particularly beneficial for preventing age-related bone loss and reducing fracture risk.
Key Findings on Jumping & Bone Density
1) Greater Impact Intensity Yields Greater Increase in BMD (Vainionpää et al. (2006))
This study found that high-impact jumping exercises significantly improved bone density in premenopausal women. Participants performed progressive, high-impact jumps, including vertical jumps and drop jumps from varying heights, three to five times per week over a one-year period. The results showed that intensity played a critical role—higher forces resulted in greater BMD gains, particularly at the femoral neck, a common site for osteoporotic fractures.
2) Jump Training is Effective in Young Women (Kato et al. (2006))
Researchers examined the effects of a six-month jump training program in young women, consisting of repeated maximal vertical jumps performed 100 times per session, three days per week. This structured routine led to a significant increase in hip BMD, reinforcing the idea that impact loading is essential for long-term bone health, even in younger populations.
3) Postmenopausal Women Benefit from Jumping (Bassey et al. (1998))
Over an 18-month period, postmenopausal women participated in a progressive jumping program involving 50-100 two-footed hops per session, performed three times per week. The study found significant gains in hip BMD and suggested that even individuals at risk of osteoporosis can benefit from targeted impact training with proper supervision and progression.
4) A Systematic Review Shows Jumping is an Effective Strategy to Increase BMD (Nikander et al. (2010))
A meta-analysis of impact-loading exercises reviewed multiple studies and concluded that high-impact activities like jumping were among the most effective strategies for improving BMD. The review highlighted that targeted, progressive jump training, including plyometric drills such as box jumps, depth jumps, and hopping exercises, could enhance bone strength at key skeletal sites, including the hips and spine.
5) High-Intensity Resistance & Interval Training for Older Adults Increases BMD Watson et al. (2018))
The LIFTMOR trial investigated the effects of high-intensity resistance and impact training (HiRIT) in postmenopausal women with low bone mass. The program included drop jumps and bounding exercises alongside heavy resistance training, performed twice per week for eight months. The study demonstrated significant improvements in spinal and femoral neck BMD, highlighting that even older adults can safely perform high-impact exercises under supervision to enhance bone health.
Synthesizing the Optimal Jumping Protocol
Based on the findings from these studies, an effective jumping routine for bone health should include:
Frequency: At least three sessions per week for optimal results, with some studies showing benefits even at two sessions per week.
Intensity: Progressive high-impact movements such as vertical jumps, depth jumps, and bounding, ensuring the load is significant enough to stimulate bone adaptation.
Volume: 50-100 jumps per session, with some studies recommending as many as 100 jumps per session for younger individuals and lower volumes with progressive intensity for older adults.
Duration: A minimum of six months of consistent training to observe meaningful changes in BMD.
Incorporating Jump Training Safely
The evidence is clear - jumping is not just for athletes or young people. Jumping is a simple and powerful tool for anyone looking to strengthen their bones. It’s a simple move that can be done at home and easily integrated into your exercise routine.
Proper progression and technique are essential though, especially for individuals at higher risk of fractures. Beginners can start with lower-impact variations, such as step-ups or heel drops before progressing to higher impact variations like drop jumps.
Before beginning any impact-loading or high-intensity resistance training, consult your physician to ensure the exercises are safe and appropriate for your individual health needs.
References
Bassey, E. J., Rothwell, M. C., Littlewood, J. J., & Pye, D. W. (1998). Pre- and postmenopausal women have different bone mineral density responses to mechanical loading. Osteoporosis International, 8(3), 229-235.
Kato, T., Terashima, T., Yamashita, T., Hatanaka, Y., Honda, A., & Iwamoto, J. (2006). c. Journal of Applied Physiology, 100(3), 839-843.
Nikander, R., Sievänen, H., Heinonen, A., Daly, R. M., Uusi-Rasi, K., & Kannus, P. (2010). Targeted exercise against osteoporosis: A systematic review and meta-analysis for optimizing bone strength throughout life. BMC Medicine, 8(1), 47.
Vainionpää, A., Korpelainen, R., Vihriälä, E., & Jämsä, T. (2006). Effect of impact exercise on bone metabolism. Osteoporosis International, 17(3), 411-422.
Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: The LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 33(2), 211-220.