Why Plyometrics Are a Must for Menopausal Women

Jack Braniff
Mar 3
2 min read

Why Plyometrics

For decades, society has painted the picture of ageing women as fragile, needing to “take it easy” to avoid injury. But what if that narrative is completely wrong? What if, instead of slowing down, you should be ramping up—strategically, of course?

This is where plyometric training (also known as jump training) comes in. Instead of avoiding impact, we should be embracing it—safely and progressively—to maintain strength, power, and overall metabolic health during menopause.

If you’re looking for personal training in Birmingham that helps menopausal women build strength, improve metabolism, and enhance performance, keep reading!

Why Plyometrics Matter More Than Ever in Menopause

As oestrogen declines, women experience changes in muscle strength, bone density, and metabolism. The great news? Plyometrics directly counteract these effects. Here’s how:

Preserve Muscle & Power

Menopause leads to muscle loss and slower reaction times. Plyometrics activate fast-twitch muscle fibres, helping you stay strong, agile, and explosive. This means better sports performance, quicker movements, and reduced risk of falls.

Boost Bone Density

Women can lose up to 20% of bone mass in the first 5-7 years post-menopause. Studies (1) show that just 10–20 jumps per day can significantly improve bone strength. Unlike running, which provides repetitive stress in one direction, plyometrics create multi-directional impact, making your bones more resilient.

Supercharge Metabolism & Energy

Plyometric training improves mitochondrial function , increasing energy production and metabolic efficiency. It also enhances insulin sensitivity, making it easier to manage weight and reducing the risk of metabolic diseases like diabetes and heart disease.

If you’re struggling with weight gain, muscle loss, or reduced energy, finding a personal trainer in Birmingham who specialises in menopause training can be the key to regaining control over your body.

How to Get Started with Plyometrics

If you’re new to plyometric training, start slow. Here’s a simple move to try:

Squat Jump

Stand with feet slightly wider than shoulder-width.
Lower into a squat, keeping weight in your heels.
Explode upward, pushing through your legs.
Land softly and immediately lower into the next squat
Start with 8-10 reps, 1 set per day, and build from there.
Once you’re comfortable, progress to circuits including jumping jacks, side hops, and lateral jumps.

If you’re looking for a personal trainer in Birmingham to help you incorporate plyometrics safely and effectively, our 6-Week Metabolic Accelerator at Metabolic Birmingham is the perfect place to start!

Train Smarter, Not Harder: Join Our 6-Week Metabolic Accelerator in Birmingham

Plyometrics don’t need to be extreme to be effective. Just 10 minutes, 3 times a week, is enough to see real benefits. But if you want expert guidance to ensure you’re training correctly, our metabolic training programme is designed specifically for women over 40.

The 6-Week Metabolic Accelerator at Metabolic Birmingham includes:

Small-Group Personal Training – Tailored workouts designed for menopausal women
Metabolic Testing – Understand your metabolism and how to optimise fat loss
Nutrition Planning – Menopause-friendly nutrition strategies to fuel your body✅ Accountability & Coaching – Stay on track with support from a menopause specialist
Location: Metabolic Birmingham – your go-to destination for expert personal training in Birmingham tailored to women’s unique needs.

Studies