The 5 Best Plyometric Exercises for Older Adults

Want an effective form of cardio that gets your heart rate up fast and maximizes your workout time? Look no further than plyometric exercise (aka plyometrics).

“Plyometrics is any type of physical movement that involves rapid stretching and contracting of the muscles,” says Marc Megna, CSCS, co-owner of Anatomy Fitness, based in Miami.

Ahead, we dive into the benefits of plyometrics for older adults, the best exercises to try, and how to get started.

Step-Up

Step-ups make daily activities, like climbing stairs, easier to do as well, Megna says.

Here’s how to do the exercise:

1. Stand with your arms at your sides. Place your right foot on a sturdy step, bench, or box so that your right knee is bent at 90 degrees.
2. Press through the heel of your right foot and push your body up until your right leg is straight. Do not bring your left foot onto the bench until it is even with your right foot.
3. Lower your left foot back to the floor with control and return to the starting position.
4. Complete all your reps on this side, then switch sides and repeat.
5. Perform 5 reps on each side at first, working your way up to 10 or your desired number.

To keep this move lower impact, especially as you’re first learning the exercise, step up slowly and cautiously, then return to the starting position in the same way. As you gain strength, you can consider adding more power to your movements if your doctor confirms it’s safe for you.

Squat Jump

“Doing squat jumps can build more lower-body strength, which is helpful for ensuring you can stand or get up from being seated in a chair, as well as move up and down the stairs by yourself,” Megna says.

Here’s how to do the exercise:

1. Stand with your feet shoulder-width apart and your toes facing forward or slightly outward.
2. Keeping your feet flat on the floor and your back straight, brace your core and push your hips back and down until your thighs are parallel to the floor or as low as you can comfortably go.
3. From the bottom of your squat, push through your feet to jump explosively off the ground. You can extend your arms down along your sides as you do.
4. Land with your knees slightly bent. Then, return to the starting position.
5. Perform 5 reps at first, working your way up to 10 or your desired number.

If you’re worried about sticking the landing, try a drop squat instead. This beginner-friendly plyometrics move doesn’t require any jumping, so it’s easier on your joints.

Lateral Bound

“Dynamic side-to-side movements help build muscles responsible for stability, and this helps reduce falls,” Megna says.

Here’s how to do the exercise:

1. Start with your weight on your left leg, with your knee bent.
2. Bend your right knee slightly and lift your foot just off the ground.
3. Push off your left leg and step (or jump, if you’re comfortable with a more powerful motion) to your right, landing softly and keeping your hips back and down throughout.
4. Reverse the movement and repeat.
5. Perform 5 reps at first, working your way up to 10 or your desired number.

Box Jump

“Also, the landing action places an emphasis on control to promote balance and stability improvements,” Megna says.

Here’s how to do the exercise:

1. Stand facing a sturdy box or step, with your feet hip-width apart.
2. Bend your knees into a quarter-squat and bring both arms behind you.
3. Swing your arms forward and quickly drive through your legs to step (or jump, if you’re comfortable with a more powerful motion) onto the middle of the box or step.
4. Land softly with your knees bent.
5. Straighten your legs before stepping down from the box.
6. Perform 5 reps at first, working your way up to 10 or your desired number.

Use a low box or step at first and gradually increase the height as your strength improves. Practicing the step-up and the squat jump exercises mentioned previously can help you prepare for this more advanced move.

Medicine Ball Slam

Medicine ball slams, in particular, can help increase your upper-body power: “Slams not only target and strengthen your arms and upper-body muscles to assist with tasks like opening a door, but they also engage your core muscles for enhanced stability,” Megna says.

Here’s how to do the exercise:

1. Stand tall with your feet hip-width apart and your core engaged.
2. With your arms fully extended, lift the medicine ball overhead. Start with a light ball, and always keep good form to protect your lower back.
3. Hinge at your hips, keeping your arms extended and knees bent slightly, and slam the ball into the ground as hard as you can.
4. Bend your knees to pick up the ball and return to start.
5. Perform 5 reps at first, working your way up to 10 or your desired number.

Tips for Starting a Plyometric Routine Over 50

“Once your doctor has approved that you are okay to start a plyo training routine, you should hire a professional personal trainer to help you learn the exercises and perform them with proper form, and be there for you to make sure modifications are added as needed,” Megna says.

“Aim for quality reps over quantity to really ensure you’re doing the exercises properly, and if you need to modify, then definitely do so,” Megna says.

“If you have a bad knee, for example, scale back any movement that would create a lot of tension on it,” says Ryan Daly, NASM-PES, a trainer and owner of Daly Performance in Tinton Falls, New Jersey.

A little initial soreness as your body gets used to plyometric movement is normal, but any pain or extreme discomfort isn’t. If you experience this, stop and chat with your doctor.

Benefits of Plyometrics for Older Adults

There are many reasons to add plyometric to your fitness routine, especially as you age.

“Plyometrics can also help promote joint health and increase mobility,” Megna says, suggesting step-ups as a plyometric move for strengthening knee and ankle joints. “Plyometric exercises are dynamic movements that force you to maintain balance and stability, and doing exercises like lateral bounds can improve balance and help prevent falls.”

“Plyometric workouts get the heart pumping to improve heart function and endurance, which can reduce the risk of heart disease,” Megna says.

The Takeaway

• Plyometric exercises, like step-ups and lateral bounds, can help older adults build muscle strength, enhance balance, and improve mobility.
• Start with low-impact modifications and prioritize proper form to help prevent injury and learn the basics of these exercises.
• It’s important to consult a healthcare professional before beginning a plyometric routine to ensure these exercises are appropriate for your individual health needs.