Plyometrics & Menopause

Menopause is a stage of life where women experience a decrease in estrogen levels, which can lead to a loss of bone density and muscle mass. Plyometric exercises can help mitigate these effects by building strong bones and maintaining muscle mass, as well as help (peri/menopausal) women maintain their weight and reduce the risk of developing conditions such as diabetes, heart disease, and stroke. 


Plyometric exercises involve explosive movements that can help improve muscular power and endurance. The high-intensity movements burn calories and stimulate the metabolism, making it easier to maintain a healthy weight. Additionally, these exercises can improve cardiovascular health by increasing the strength and efficiency of the heart and lungs.

One of the main benefits of plyometric exercises and menopause is that the exercise can be modified to suit the individual’s fitness level and goals. Women can start with low-impact plyometric exercises, such as jumping jacks, before progressing to more challenging movements such as box jumps and burpees. As always, it’s important to consult with a doctor or certified fitness professional before starting any new exercise routine, especially if you have any pre-existing medical conditions or injuries. Our go to expert is Richmond-based Jaci Alberts, 2x USAW National Champion, USAW American Open Champion, 20x National Medalist— (DM her on IG or via email:


One example of a plyometric exercise that can be done at home is the squat jump. To perform this exercise:

  1. Start by standing with your feet hip-width apart and your toes pointing forward.
  2. Bend your knees and lower your hips down into a squat position, making sure to keep your knees in line with your toes.
  3. From here, explode upward by jumping as high as you can, extending your arms overhead as you jump.
  4. Land softly back into the squat position
  5. Repeat for 10-15 repetitions

Another plyometric exercise that can be done at home is the jump lunge:

  1. Begin by standing with your feet hip-width apart and your hands on your hips.
  2. Step forward with your right foot, and lower your hips down into a lunge position, making sure your front knee is directly over your ankle.
  3. From here, explode upward by jumping and switching the position of your feet mid-air, so that you land in a lunge position with your left foot forward.
  4. Repeat this movement, alternating legs with each jump, for 10-15 repetitions.

These exercises can be incorporated into a home workout routine as a circuit, for example, a plyometric circuit could include squat jumps, jump lunges, and box jumps (look it up ;-), performing each exercise for 10-15 repetitions and completing three rounds of the circuit. As with any exercise routine, it is important to listen to your body and take breaks as needed to avoid injury.


Menopause is a wonderful, and wonderfully challenging time, with many physical and emotional changes to navigate. Plyometric exercise is one way women can feel their best during this important stage of life. With proper guidance and modifications, plyometric exercises can be a safe and enjoyable addition to any workout routine.

We also have other ideas on how to meet the menopause moment, emotional and physiologically:

Dr. Cope’s Menopause Empowerment is a tincture designed as an overall balancing formula to decrease hot flashes, pain with sex, buffer stress responses, and help keep the entire hormone system in balance during this transition period of life. 

Each ingredient in Rasananda Ayurveda Women’s Cooling Tonic targets the female reproductive system with primarily bitter, astringent and cooling properties; this tonic nourishes the blood, reproductive and circulatory tissues. Can help to alleviate symptoms like irritability, emotional sensitivity, and heat.

Dr. Cope’s Menopause Sleep includes herbs that are specifically combined to help alleviate nervous exhaustion, hot flashes, and help grow your capacity to cope with whatever comes your way during your perimenopause journey. Allowing you a good night's rest.