High-Impact Training: Does It Have a Place in Your Workout Routine?
There will come a day in everyone’s life when they jump for the very last time—and it’s probably sooner than you think. Before that, they will likely have already sprinted for the last time and performed their last single-leg hop. Whether it’s due to a lack of confidence, fear of injury, loss of passion, or diminished ability, many of us eventually stop challenging our bodies with high-impact activities—and we never go back. This is a concerning habit, especially among older adults, given how essential high-impact training is for maintaining healthy bones, muscles, and overall well-being.
While both high-impact and low-impact exercises offer incredible health benefits, it’s important to consider why one might be chosen over the other and how we can train our bodies to support health and independence as we age.
High-impact activities include running, jumping, plyometrics, and agility sports like pickleball or tennis. In contrast, low-impact training consists of activities such as swimming, walking, cycling, and yoga. In recent years, low-impact exercise has gained popularity, promoting safer movements that are gentler on the joints and create less physically taxing routines. Activities like yoga, Pilates, and cycling are well-received by the general population, lowering barriers to exercise for individuals with pain or decreased mobility—and this is undeniably a positive trend! Research shows that even a 20-minute daily walk can improve fitness and extend life expectancy.
However, this shift in the fitness industry has inadvertently cultivated an avoidance—or even fear—of high-impact training, to the point where jumping and sprinting seem reserved only for athletes and fitness enthusiasts. In reality, high-impact training provides unique benefits and deserves a place in most people’s fitness routines.
The Benefits of High-Impact Training
The primary benefit of high-impact training is its ability to stimulate increased bone mineral density. Although it may seem counterintuitive, our bones are strengthened by undergoing stress. The rapid redirection of force through our muscles plays a key role in bone growth, stimulating the formation of new bone and fortifying the skeleton. Without these impact forces, our bones begin to weaken as we age—starting as early as age 35—leading to a decline in bone mineral density. This decline can result in conditions like osteopenia, osteoporosis, and an increased risk of fractures.
To keep bones strong and durable, we need to continue loading them, which is most effectively achieved through high-impact exercise. Additionally, the transfer of force through our joints improves balance and joint stability while promoting efficient strength gains and cardiovascular benefits. Our bodies are designed to absorb and transfer force, and the more we practice, the better equipped we are to withstand external forces, such as falls or collisions, which might otherwise cause injury. Incorporating force-producing activities into your routine can strengthen your bones, muscles, joints, and balance, effectively helping your body feel younger for longer.
When Low-Impact Training is Better
That said, low-impact exercise is still an excellent option for many individuals. The force generated during high-impact activities can be equal to about 2.5 times your body weight, which can strain soft tissues that may not be prepared to handle it. For those recovering from injuries or surgeries, low-impact training provides a safe way to maintain fitness while protecting vulnerable structures.
This type of exercise is also suitable for individuals at higher risk of injury or joint pain, such as those with chronic conditions or advanced arthritis. Additionally, low-impact training is ideal for beginners or individuals who have not yet developed the optimal form and body awareness needed to safely execute higher-impact activities. Low-impact exercises allow for isolating specific muscles, addressing posture and core strength, and providing active recovery. For all these reasons, low-impact training is an effective and safe way to stay active.
Transitioning to High-Impact Exercise
Low-impact training is also the best way to progress into high-impact activities. If you’re not currently incorporating high-impact exercises into your routine, start with high-intensity, low-impact movements to build muscle power before advancing to jumps and hops. Focus on moving quickly and repetitively to engage the necessary muscles and prepare them for the demands of jumping. For example, practice quick, repetitive bodyweight squats before progressing to jump squats—the key is to move with speed. As we age, we often lose muscle speed, so it may take time to reacquaint your body with power activities.
A physical therapist can be an excellent resource as you begin incorporating more high-impact exercises into your routine.
Is High-Impact Training Right for You?
Before diving into high-impact training, consult with your physician or physical therapist to ensure it’s suitable for you. Proper technique is essential for minimizing injury risk, especially if you’re new to this type of exercise. Combining high-impact and low-impact workouts often yields the best results, so if you’ve stopped jumping or bouncing, it might be time to reconsider. Your body can only handle what it’s trained to endure, so take control of your health and prepare your body to handle life’s challenges.
This is a call to action for everyone—whether you’re a former athlete, a retired grandparent, or a parent of three—it’s time to start jumping again!
Below are some references and simple high-impact exercises to help you get started.
1. Jumping jacks
2. Toe Taps
3. Squat jumps
4. Side hops
5. Power step-up
References:
Manaye S, Cheran K, Murthy C, et al. The Role of High-intensity and High-impact Exercises in Improving Bone Health in Postmenopausal Women: A Systematic Review. Cureus. 2023;15(2):e34644. Published 2023 Feb 5. doi:10.7759/cureus.34644
Vlachopoulos, D., Barker, A.R., Ubago-Guisado, E. et al. The effect of a high-impact jumping intervention on bone mass, bone stiffness and fitness parameters in adolescent athletes. Arch Osteoporos 13, 128 (2018). https://doi.org/10.1007/s11657-018-0543-4
Zubac D, Paravlić A, Koren K, Felicita U, Šimunič B. Plyometric exercise improves jumping performance and skeletal muscle contractile properties in seniors. J Musculoskelet Neuronal Interact. 2019;19(1):38-49.
Florence, G. E., Oosthuyse, T., & Bosch, A. N. (2023). Skeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis. Journal of Sports Sciences, 41(23), 2063–2076. https://doi.org/10.1080/02640414.2024.2312052