Peloton Plyometrics During Perimenopause and Menopause

Boost Bone Density, Strength, and Confidence with Explosive Movements

Plyometrics during perimenopause and menopause can feel intimidating at first. Energy levels fluctuate, joints may feel less forgiving, and movements that once felt natural can suddenly feel demanding. For women moving through this stage, adding impact and explosive work is not about doing more. It is about training with intention.

This article is part of our Peloton for Perimenopause and Menopause series, highlighting how Peloton’s strength and cardio classes can help women build power safely, protect bone health, and maintain confidence through perimenopause and menopause. While lifting weights and steady state cardio remain essential, adding explosive movement into your routine helps address some of the unique physical challenges women face in midlife.

What Are Plyometrics?

Plyometrics, sometimes called jump training, are explosive movements that involve rapidly stretching and contracting muscles to build power. Think jumping squats, box jumps, burpees, skaters, and lunge hops.

These movements train the body to generate force quickly, improving muscular power, coordination, and athletic performance. When programmed appropriately, plyometric workouts during perimenopause can be both effective and joint-conscious, supporting strength without overwhelming recovery.

Why Plyometrics During Perimenopause and  Menopause Are Especially Important

Menopause and the transitional phase of perimenopause involve hormonal shifts, particularly declining estrogen, that impact bone density, muscle mass, balance, and metabolism. Plyometrics during perimenopause and menopause can help counteract these changes in several key ways.

• Bone Health: High impact and load bearing movements stimulate bone strengthening, helping slow age-related bone density loss.
• Muscle Power: Fast twitch muscle fibers, which naturally decline with age, are critical for strength, reaction time, and fall prevention. Plyometrics directly train these fibers.
• Metabolic Support: Short, intense bouts of explosive movement elevate heart rate and support metabolic health efficiently.
• Balance and Stability: Dynamic movement patterns improve coordination and reduce fall risk, which becomes increasingly important during midlife.

Plyometrics During Menopause in Short Bursts

You do not need long workouts to see results. Short sessions can be extremely effective, especially during perimenopause and menopause when recovery matters more than volume.

Many Peloton 10-minute Cardio and HIIT classes incorporate plyometric-style movements like squat jumps, fast feet, and lateral skaters. Instructors such as Ben Alldis, Callie Gullickson, and Rad Lopez frequently program these exercises, making it easy to add plyometrics into a busy schedule without overtraining.

Plyometrics That Work for You

Plyometrics do not have to mean maximal jumps or high impact. Most classes offer modifications, such as stepping instead of jumping or lowering the height and intensity of movements.

For women with joint sensitivities or those new to this style of training, low-impact plyometric options like fast bodyweight squats, heel raises, or quick toe taps still provide coordination and power benefits without excessive joint stress. This flexibility makes plyometrics during menopause accessible, adaptable, and sustainable.

Getting Started

If you’re in perimenopause or menopause, start with plyometric work one to two times per week. The easiest way to find classes is to check Cardio for HIIT and intervals, Bootcamp for a mix of strength and jumps, and Strength → Bodyweight for advanced moves using your own body. Always warm up, pay attention to landing and alignment, and pick an impact level that feels strong but safe. Consistency matters more than intensity. Short, smart sessions done regularly will help you move better, stay strong, and feel confident.

Why It Matters

Your body is still strong, powerful, and resilient. Plyometrics during perimenopause and menopause can help keep your bones dense, your muscles working, and your movement confident for every stage of life. Whether you’re jumping high or stepping strong, explosive moves are a fun way to stay energized, capable, and grounded in your workouts and in everyday life.

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