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You’ve likely heard about the benefits of jumping exercises for osteoporosis, osteopenia, and low bone density. But is jump training safe for everyone, and does it reduce bone resorption in all areas of the skeleton equally?
A 2023 systematic review and meta-analysis in the Journal of Sports Sciences (1) addresses many of these questions. It pooled data from randomized and controlled trials and asked a specific question: does jump training build bone everywhere, or only at certain sites?
In this post, we’ll review the findings from that paper and answer common questions about jump training for osteoporosis, including safety tips, whether jumping is right for you, and how to get started with a jumping exercise routine.
Jump Training for Osteoporosis
The review, titled “Skeletal site-specific effects of jump training on bone mineral density in adults,” looked at how jumping affects the skeleton in adults over 18, in both younger and older age groups. The researchers screened the published literature and found 15 articles containing 19 separate jumping trials. Eighteen of those trials, with 666 participants between them, provided the bone density data they analysed.
Their conclusion was that jump training does improve bone density, but not evenly across the skeleton. The clearest and most consistent gain was at the femoral neck, where jumping produced an average improvement of 1.5% compared with people who did not jump (1). That is a modest number, but the direction matters: over the same period, an inactive hip is usually losing bone rather than holding steady. Let’s break this down further.
Jumping Exercises and the Hip (Femoral Neck)
If you’ve had a bone density scan (DEXA or dual-energy x-ray absorptiometry), you’ve likely seen the femoral neck mentioned. This part of the femur (the thigh bone) is located near the hip joint (see image below) and is crucial for mobility and stability. It is also the location of many osteoporotic fractures.
Jumping exercises are high-impact exercises that improve hip bone mineral density, specifically in the femoral neck, because the impact travels up through the legs and directly stimulates this area. Encouragingly, these results were observed in both younger and older adults.
The femoral neck gain held up in both age groups: about 1.8% in younger adults and about 1.0% in older adults (1). Jumping still works after 50. It simply works less powerfully than it does at 30, which is what we would expect as bone becomes less responsive to loading with age.
The other hip measurements tell a different story. Total hip and trochanter bone density improved significantly in younger adults but not in older adults (1). That is a real argument for starting early if you can. It is not an argument for giving up if you did not, because the femoral neck is where most hip fractures happen, and the femoral neck is exactly where jumping keeps working.
How to Increase Femoral Neck Bone Density
If your DEXA report shows your lowest score at the femoral neck, jumping is one of the most direct things you can do about it. It is the one site where the research shows a consistent benefit across age groups, it needs no equipment, and 50 jumps takes under five minutes a day. Pair it with progressive strength work for your hips, and read my guide to the neck of the femur if you want to understand what that part of your DEXA report is measuring.
Jumping for Osteoporosis and the Lumbar Spine
Jumping does not appear to build bone in your lumbar spine. The meta-analysis found only a small change at the spine in younger adults that was not statistically significant, and no meaningful change at all in older adults (1). The impact of a jump travels up through the legs and into the hip, and by the time those forces reach the lower back there is not enough of a signal left to stimulate the vertebrae.
That is worth knowing rather than being discouraged by. It tells you that jumping is a hip strategy, not a whole-skeleton strategy, and that your spine needs its own loading. If your spine is your area of concern, my osteoporosis exercises for the spine covers what does work there. Jumping remains one of the most practical things you can do for your hips: it is free, it needs no equipment, and you can do it anywhere.
When to Avoid Jumping Exercises
Jumping exercises can be an effective part of your fitness routine, but they aren’t suitable for everyone. For your safety and well-being, you should avoid jumping exercises if you have any of the following conditions:
Spinal Conditions
- A history of vertebral compression fractures
- Kyphosis (forward head posture or poor spinal alignment)
Lower Body Concerns
- Difficulty performing weighted squats with proper form
- Existing foot problems
- Poor balance or stability issues
Pelvic Health Issues
- Pelvic floor prolapse
- Incontinence
Is It Safe for People With Osteoporosis to Jump?
Jumping exercises are great for our bones but is it safe for people with osteoporosis to jump?
We know that jumping exercises are more effective than walking for building bone because they put significantly more force through the bones of our feet, legs and spine compared to walking.
However, jumping exercises place significant impact forces on your body, particularly during the landing stage. When you prepare for a jump, you lower yourself into a squat. As you do this movement, your muscles generate forces.
In order to safely land a jump, your legs must be strong enough to absorb forces created by the jump itself. If you’re unable to perform a squat with proper form, I recommend that you do not start jumping.
With my client population, mostly women over 50, I have found that a good goal to reach before incorporating jumping into their exercise program is to be able to squat comfortably with 15 pounds of weight.
Performing a jump with improper form will place excessive stress on your knees, ankles and hips joints, potentially leading to long-term complications that may limit your future physical activities.
Before starting any jumping exercise routine, you should consult with a healthcare provider or qualified fitness professional to ensure these exercises are appropriate for your fitness level and physical condition.
Before You Start Jump Training
Before you dive into jump training, there are a few essential things to consider to ensure your safety and effectiveness. Make sure you’re ready to jump and not cause injury. Let’s go over the key points:
Pelvic Health and Jumping
First, assess your pelvic health. Women, in particular, may be unaware of pelvic floor issues like prolapse, which can be exacerbated by jumping. If you experience leaking or new sensations in the pelvic area during jumping, consult a pelvic floor physical therapist or gynecologist. A healthy pelvic floor is essential before you start a regular jumping routine.
Jump Training for Women Over 50
Most of the women I work with are over 50, and this is the question I am asked more than any other: is it too late for jumping to do anything for my bones?
It is not, but the honest answer has a shape to it. In the meta-analysis, femoral neck bone density improved in older adults as well as younger ones, by around 1.0% against controls (1). The other hip sites did not improve in the older group (1). A separate trial in postmenopausal women aged 55 to 70 gives a clearer picture of what that looks like in practice: the women hopped on one leg only, so each woman’s other leg acted as her own control. After six months, femoral neck bone density had risen slightly in the hopping leg and fallen in the non-hopping leg (3). The difference between the two legs is the point. Even a small gain represents a meaningful change of direction against bone that would otherwise have been quietly declining.
What changes after menopause is not whether jumping works, but how carefully you need to build up to it. Pelvic floor problems are more common, oestrogen loss has already reduced bone strength, and knees have more history. Every one of the cautions in this post applies more strictly after 50, not less. That is why I ask my clients to squat comfortably with 15 pounds before they add jumping, rather than starting them with jumps.
If you have already had a fragility fracture, or your bone density is in the osteoporosis range, do not start here. Get assessed first, and start with loading you can control.
Knee Health and Jumping
Proper jumping technique is vital to prevent knee injuries. Focus on your form, especially how you land and the alignment between your feet, knees, and hips. Poor alignment can indicate weak hips, which may increase the risk of injury over time.
In the two videos below, I demonstrate how to do these advanced jumps with correct alignment. Please note that these are for Elite level in Exercise for Better Bones. Later in the post, I provide videos with bone building exercises that are more gentle and safer.
Overall Health and Jumping
Lastly, consider your overall health, balance, and bone strength before beginning jump training. If you have a history of fragility fractures (especially compression fractures) or other health issues, consult a healthcare professional familiar with osteoporosis before starting. Progression is key—start slowly and build up under expert guidance.
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Jumping, Weight Bearing Exercise, and Ground Reaction Forces
Before we discuss jumping and osteoporosis in more detail, we need to cover several important concepts. Understanding these concepts will help you decide if jumping suits your bones and what jumping exercise to do. The first concept is weight bearing exercise.
Weight Bearing Exercise
Jumping is a weight bearing exercise, but the effectiveness varies by type of jumping. I’ll expand on this briefly, but first, a definition of weight bearing exercise. (You can find a more detailed review in my Weight Bearing Exercise Guide.)
A weight bearing exercise is any exercise or activity that meets these three conditions:
- One or several of your limbs make contact with a stable surface.
- It places body weight through a limb.
- A gravitational field is present. (This is why Earth is an excellent place to exercise, not space.)
The second concept you must understand is that these conditions create “ground reaction force” (GRF). During a weight bearing exercise, the ground reacts with its force when we bear weight.
Ground Reaction Force
When you stand motionless, you exert a contact force with the ground. In this case, you exert 50% of your weight on each leg. The ground reacts and exerts its own equal and opposite force. The force exerted by the ground is the reaction (to your action).
Studies that have measured the GRF created by different activities show that the amount of GRF varies depending on the intensity of the activity. For example, running involves greater GRF than slow walking.
Why?
Because the faster you move, the greater the forces you must overcome to maintain your balance. This muscular contraction stops you from collapsing. Ground reaction forces and muscle contraction work together to stimulate bone cells.
Is Jumping a Weight Bearing Exercise?
Yes, jumping is a weight bearing exercise that strengthens bones in the hip region. However, its effectiveness varies because each type of jump has different ground reaction forces (GRF) and muscle contraction.
The squat jump is part of my Elite level in the Exercise for Better Bones program. It is effective but only recommended for some users of Exercise for Better Bones: those with a history of exercise activity and low fracture risk. For those with an elevated risk of fracture and a limited history of exercise activity, the heel drop or modified heel drop is an excellent place to start.
Jump Training for Osteoporosis Variations
Here are a few more jumping variations to consider:
- Is jumping rope a weight-bearing exercise? Jumping rope generates ground reaction forces, but there are limits on how high you can jump.
- Are jumping jacks weight-bearing? Like jumping rope, there are constraints on how high you can jump.
- Is jumping on a trampoline considered weight-bearing exercise? It is weight bearing, but the mat absorbs much of the impact, and the evidence that rebounding builds bone is weak.
Can High-Impact Jump Training Reverse Osteoporosis?
In my post Can Osteoporosis be Reversed?, I discuss a long-term controlled trial examining whether resistance training and weight bearing exercise intervention significantly increased hip bmd (bone mineral density). The training program included high-impact jump training and other weight bearing exercises.
The research team found that over the five-year clinical trial, the exercise group increased bone density in postmenopausal women. The control group did not exercise. The exercise group was consistent with their exercise over a long period of time and was at a low risk of fracture.
Is Jumping Rope or Skipping Good for Bone Density?
Jumping rope, or skipping, is genuine impact exercise. Every landing sends force up through your feet and legs to your hip, which is the loading pattern that stimulates bone. It also does something the other jumping exercises do not: it gives you a cardiovascular workout at the same time.
What I cannot tell you is that skipping has been proven to build bone density in adults, because that trial has not been done. Rope skipping is usually grouped in with other high-impact activities in the research rather than tested on its own (6), and the one study that measured bone density directly in rope skippers was done in schoolgirls, not in women our age. So the honest position is this: skipping loads your bones in the right way, and it is reasonable to expect a benefit, but the direct evidence in adults is thinner than it is for straightforward vertical jumps.
There is also a ceiling built into the exercise. When you skip, you jump just high enough to clear the rope. That keeps the impact of each landing well below what you generate in a drop jump or a squat jump, and impact magnitude is a large part of what makes a jump osteogenic. You can deliberately throw in a few higher jumps, and I would encourage that, but your rope speed, your fitness, and your pelvic floor will all set limits.
My advice: treat skipping as an excellent cardiovascular exercise that also happens to load your hips, rather than as your primary bone-building work. If skipping is the thing you will actually do four days a week, it beats the perfect jumping programme you never start.
The same cautions apply as for any other jumping. Land with your knees tracking over your second toe. Stop if you feel any leaking or heaviness in the pelvic floor. And if you are not yet able to squat with good form under load, build that first.
If skipping is too much impact for where you are right now, the heel drop exercise is a gentler way to load the same part of the hip.
Jumping and Bone Density: Your Questions Answered
How many jumps a day should I do for osteoporosis?
Across the research, 50 jumps a day, four days a week, is the dose most commonly associated with improved femoral neck bone density. You do not need to do them all at once — breaking them into short sets through the day works at least as well. Smaller amounts still help: in one controlled trial, women who did 20 jumps a day, split into two sessions with 30 seconds of rest between each jump, improved their hip bone density over 16 weeks.
Is jumping good for osteopenia?
Yes, for most people with osteopenia, jumping is appropriate and worth doing, provided your pelvic floor is sound and you can squat with good form under load. Osteopenia means your bone density is below normal but not yet in the osteoporosis range, which is exactly the stage at which impact loading is most worth adding. Speak to your healthcare provider first if you have had any fracture, or if you have balance or foot problems.
Can you jump if you have osteoporosis?
It depends on your fracture history and your current strength, not on the diagnosis alone. I would not recommend jumping if you have had a vertebral compression fracture, if you are kyphotic, if you cannot squat with weight and good form, or if you have foot problems, poor balance, pelvic floor prolapse or incontinence. If none of those apply to you, jumping can be appropriate, but have a professional familiar with osteoporosis assess you first.
Does jumping increase bone density after menopause?
Yes, at the hip. Femoral neck bone density improved in older adults in the pooled research, by around 1% compared with people who did not jump. The effect is smaller than it is in younger women, and it does not extend to the other hip measurements after 50. Given that the alternative is ongoing bone loss, holding position at the femoral neck is a worthwhile result.
Is skipping as good as jumping for your bones?
Skipping loads your hips in the right way, but each jump is smaller because you only clear the rope, and the direct evidence for skipping and bone density in adults is limited. Straightforward vertical jumps and drop landings generate more impact per repetition. Skipping is an excellent cardiovascular exercise that also loads your bones, and if it is the thing you will do consistently, it is a good choice. If it is too much impact for you right now, the heel drop exercise is a gentler way to load the same part of the hip.
How long before jumping improves bone density?
Expect months, not weeks. Every jumping programme that produced a measurable bone density change ran for at least four months, and most ran for a year or more. Bone remodels slowly, and a DEXA scan repeated sooner than about two years apart usually cannot detect the size of change we are talking about.
Should you jump barefoot or in shoes for bone density?
There is no trial that settles this. What matters far more is the surface you land on and the control of your landing. Avoid landing repeatedly on concrete, and choose footwear that lets you feel the ground and keeps your knee tracking over your second toe. If you have any foot problem, this question is one to bring to your physical therapist rather than settle from an article.
Common Questions About Jumping
We frequently receive questions about different types of jumping and if they are bone building.
Are Jumping Jacks Good for Osteoporosis?
Yes, jumping jacks can be an effective form of jump training for osteoporosis. However, when you do jumping jacks, there is a natural limit in vertical jump height, thus limiting the ground reaction force and, in turn, gains in bone strength. As with all jumping exercises, ensure your form is good to protect your knees. Follow the other recommendations discussed earlier in this post.
Is Jumping Rope Good for Osteoporosis?
Jumping rope loads your hips in the right way and gives you a cardiovascular workout at the same time, but the direct evidence that it builds bone density in adults is limited, and the height of each jump is capped by the rope itself. Apply the same landing and pelvic floor guidelines as for jumping jacks. I cover this in more detail in the skipping section above.
Is Jumping on a Trampoline Good for Osteoporosis?
Rebounding has not been shown to build bone density in the way that jumping on a firm surface has. The mat is designed to absorb impact, and absorbed impact is impact your skeleton never receives. The small number of studies that have looked at this in postmenopausal women have not been able to demonstrate a convincing bone density benefit (10).
That does not make a rebounder useless. It is gentle on the joints, it challenges your balance, and some women find it a comfortable way to stay active. Just do not count it as your bone-building impact exercise. I go through the research in detail in my rebounder review.
Are Jumping Exercises Safe if You Have Compression Fractures?
If you have compression fractures, it’s crucial to get clearance from your physician before starting any jump training. The fractures need time to heal, and jumping may not be appropriate for those with or at risk of vertebral compression fractures.
Are Jumping Exercises in Water Effective?
Water reduces the gravitational force and impact when you do any exercise, particularly jumping in water. Conclusion: water aerobics classes with jumping have limited bone building effectiveness.
How Much Jumping to Prevent Osteoporosis and Build Bone Density?
How much jumping should you do to see results and strengthen your bones? Across the trials in the meta-analysis, the typical dose was 50 jumps a day, four times a week, and that was enough to produce the femoral neck gain (1). If you want one number to start from, that is the number.
You do not have to do all 50 at once. Breaking them into smaller sets through the day appears to work at least as well, and possibly better. Bone responds to a fresh loading signal, and it becomes less responsive within a set of repeated jumps, so several short bouts give your skeleton several fresh signals rather than one.
Fewer jumps can still work. In a controlled trial in premenopausal women, one group did 10 jumps twice a day and another did 20 jumps twice a day, with 30 seconds of rest between every single jump. After 16 weeks, both jumping groups had improved hip bone density compared with women who did not jump, and the group doing 20 had done better than the group doing 10 (2). Twenty jumps a day, spread across two sessions, is a genuinely small commitment.
Reviewing the whole body of jump-landing research in premenopausal women, the effective programmes have ranged from 10 to 100 jumps a day, three to seven days a week, sustained for four to eighteen months, with femoral neck gains of roughly 0.6% to 3.4% (4). The wide range is the useful part of that finding. There is no single magic number, and there is no evidence that pushing well past 100 jumps a day buys you more bone.
What matters more than the exact count is the rest between jumps and the consistency over months. Thirty seconds of rest between jumps, in the studies that used it, was not an arbitrary detail. And every one of these programmes ran for at least four months. Bone is slow. Give it two weeks and you will see nothing at all.
Incorporating jumping into your daily routine can be easy. I had an aunt who did five jumps after every bathroom break, simple but effective!
Stronger bones in just 7 days with my free email course.
Conclusion
Jump training for osteoporosis can be a powerful tool for improving bone health, especially in the hips. However, it’s essential to consider your pelvic and knee health, overall fitness, and any existing conditions before starting your jumping program.
By following the guidelines in this post and consulting a healthcare professional when necessary, you can prevent bone loss and safely incorporate jumping into your strength training, balance exercises, and weight bearing exercise program.
References
- Florence GE, Oosthuyse T, Bosch AN. Skeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis. Journal of Sports Sciences. 2023;41(23):2063-2076. doi: 10.1080/02640414.2024.2312052
- Tucker LA, Strong JE, LeCheminant JD, Bailey BW. Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial. American Journal of Health Promotion. 2015 Jan-Feb;29(3):158-164. doi: 10.4278/ajhp.130430-QUAN-200
- Hartley C, Folland JP, Kerslake R, Brooke-Wavell K. High-impact exercise increased femoral neck bone density with no adverse effects on imaging markers of knee osteoarthritis in postmenopausal women. Journal of Bone and Mineral Research. 2020 Jan;35(1):53-63. doi: 10.1002/jbmr.3867
- Clissold TL, Cronin JB, De Souza MJ, Winwood PW. Program design considerations for bone health in premenopausal women. Archives of Sports Medicine and Physiotherapy. 2022;7(1):007-015. doi: 10.17352/asmp.000015
- Clissold TL, Cronin JB, De Souza MJ, Winwood PW. Jump-landings that supersede bone health threshold requirements for premenopausal women. Archives of Sports Medicine and Physiotherapy. 2022;7(1):001-006. doi: 10.17352/asmp.000014
- Martyn-St James M, Carroll S. Effects of different impact exercise modalities on bone mineral density in premenopausal women: a meta-analysis. Journal of Bone and Mineral Metabolism. 2010 May;28(3):251-267. doi: 10.1007/s00774-009-0139-6
- Clissold TL, Winwood PW, Cronin JB, De Souza MJ. Do bilateral vertical jumps with reactive jump landings achieve osteogenic thresholds with and without instruction in premenopausal women? Journal of Applied Biomechanics. 2018 Apr 1;34(2):118-126. doi: 10.1123/jab.2017-0114
- Clissold TL, Cronin JB, De Souza MJ, Wilson D, Winwood PW. Bilateral multidirectional jumps with reactive jump landings achieve osteogenic thresholds with and without instruction in premenopausal women. Clinical Biomechanics. 2020;73:1-8. doi: 10.1016/j.clinbiomech.2019.12.025
- Clissold TL, Cronin JB, De Souza MJ, Winwood PW. The chronic effects of a quantified jump-landing program on bone health, body composition and performance parameters in premenopausal women. Journal of Family Medicine. 2022;9(1):1287
- Fricke A, Fink P, Rowlands D, Lark S, Mündel T, Shultz S. Mini-trampoline jumping as an exercise intervention for postmenopausal women. Journal of Women’s and Pelvic Health Physical Therapy. 2023;47(1):19-25. doi: 10.1097/JWH.0000000000000257
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