The Right Way to Start Impact Training for Better Bones
Tue Aug 26 2025
Want the benefits of impact training without the injury? Impact exercises can be powerful for improving bone density, but they are also some of the most advanced movements you can do. They should only be added once you have a solid foundation of fitness. In this episode, I’ll show you the right way to train for better bones.
Did you know that more than half of women in the United States over the age of 50 will be diagnosed with osteopenia, the precursor to osteoporosis? That is a staggering statistic. My mission is to help you protect the muscle you already have and then build more, because muscle is the most powerful tool you have for long-term health. In my opinion, you can never have too much of it. Muscle not only makes you stronger but also strengthens your bones.
Here is the thing. There is a right time to start impact training and a wrong time. Done too early, the risk of injury skyrockets. Impact exercises create intense ground reaction forces that jolt your body and bones. Plyometrics are slightly different because they involve a stretch-shortening cycle where a muscle lengthens, then quickly reverses and shortens explosively. Both impact and plyometric training should only come after you have built full range of motion, joint stability, strength, endurance, and neuromuscular control.
Some experts recommend waiting until you can squat one and a half to two and a half times your bodyweight before beginning impact training. These are lofty numbers, and few women ever reach them. I am not trying to sound discouraging, but the reality is that if you are over 40 or 50, the wrong injury could follow you for life.
The good news is that there are smarter benchmarks. First, you should be able to walk a mile comfortably in under 15 minutes. Second, you need a consistent history of three strength workouts per week, each lasting at least an hour, for a minimum of six months. Third, you should be able to do walking lunges nonstop for five minutes without soreness afterward. Fourth, you should squat with full range of motion, hips below knees, with at least 115 pounds for three sets of ten for six weeks straight. Finally, you should handle Bulgarian split squats for three sets of ten while holding 30 pounds of total weight.
If you can check those boxes, you are ready to move forward. Start slow. Slower than you think. The progression matters more than the speed. Heel drops, jumping jacks, jump rope, and squat jumps are excellent ways to begin. The goal is to expose your skeleton and spine to controlled impact, and the best results often come when barefoot on a hard surface.
When you move gradually and pass the strength benchmarks, you will not only be safe but you will be a powerhouse actively reversing osteopenia and building strong bones for life.
I hope you enjoyed this episode!
You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs.
To get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review
This is a limited-time offer before it sells for $197–grab it while you can for lifetime access.
Topics covered
(01:57) Nearly half of U.S. women will develop osteopenia, the precursor to osteoporosis(08:54) Why you should never start impact training without preparation(19:52) How ground reaction forces help your bones get stronger(24:41) Key benchmarks to know when you can safely begin impact exercises(29:54) Beginner impact exercises and progressions to get startedResources Mentioned
Research on the safety of lower limb movement in older adultsResearch on plyometric exercise concepts Research on rehabilitating athletes through plyometric exerciseResearch on the magnitude and rate of mechanical loading of exercise modesResearch on osteoporosis in older adultsTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.
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Want the benefits of impact training without the injury? Impact exercises can be powerful for improving bone density, but they are also some of the most advanced movements you can do. They should only be added once you have a solid foundation of fitness. In this episode, I’ll show you the right way to train for better bones. Did you know that more than half of women in the United States over the age of 50 will be diagnosed with osteopenia, the precursor to osteoporosis? That is a staggering statistic. My mission is to help you protect the muscle you already have and then build more, because muscle is the most powerful tool you have for long-term health. In my opinion, you can never have too much of it. Muscle not only makes you stronger but also strengthens your bones. Here is the thing. There is a right time to start impact training and a wrong time. Done too early, the risk of injury skyrockets. Impact exercises create intense ground reaction forces that jolt your body and bones. Plyometrics are slightly different because they involve a stretch-shortening cycle where a muscle lengthens, then quickly reverses and shortens explosively. Both impact and plyometric training should only come after you have built full range of motion, joint stability, strength, endurance, and neuromuscular control. Some experts recommend waiting until you can squat one and a half to two and a half times your bodyweight before beginning impact training. These are lofty numbers, and few women ever reach them. I am not trying to sound discouraging, but the reality is that if you are over 40 or 50, the wrong injury could follow you for life. The good news is that there are smarter benchmarks. First, you should be able to walk a mile comfortably in under 15 minutes. Second, you need a consistent history of three strength workouts per week, each lasting at least an hour, for a minimum of six months. Third, you should be able to do walking lunges nonstop for five minutes without soreness afterward. Fourth, you should squat with full range of motion, hips below knees, with at least 115 pounds for three sets of ten for six weeks straight. Finally, you should handle Bulgarian split squats for three sets of ten while holding 30 pounds of total weight. If you can check those boxes, you are ready to move forward. Start slow. Slower than you think. The progression matters more than the speed. Heel drops, jumping jacks, jump rope, and squat jumps are excellent ways to begin. The goal is to expose your skeleton and spine to controlled impact, and the best results often come when barefoot on a hard surface. When you move gradually and pass the strength benchmarks, you will not only be safe but you will be a powerhouse actively reversing osteopenia and building strong bones for life. I hope you enjoyed this episode! You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs. To get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review This is a limited-time offer before it sells for $197–grab it while you can for lifetime access. Topics covered (01:57) Nearly half of U.S. women will develop osteopenia, the precursor to osteoporosis(08:54) Why you should never start impact training without preparation(19:52) How ground reaction forces help your bones get stronger(24:41) Key benchmarks to know when you can safely begin impact exercises(29:54) Beginner impact exercises and progressions to get startedResources Mentioned Research on the safety of lower limb movement in older adultsResearch on plyometric exercise concepts Research on rehabilitating athletes through plyometric exerciseResearch on the magnitude and rate of mechanical loading of exercise modesResearch on osteoporosis in older adultsTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.