Resistance and Jump (Plyometric) Training in the Peri- and Early Postmenopausal Period for the Prevention of Osteoporosis and Sarcopenia: A Narrative Review

Authors

DOI:

https://doi.org/10.12775/QS.2026.74.75377

Keywords

perimenopause, osteoporosis, sarcopenia, resistance training, plyometric training, bone mineral density, mechanotransduction

Abstract

Background. The peri- and early postmenopausal transition combines an oestrogen-driven uncoupling of bone remodelling with accelerated loss of muscle mass and strength, predisposing to osteoporosis, sarcopenia and their overlap, osteosarcopenia. As pharmacotherapy is limited by adverse effects and imperfect adherence, mechanical loading is a central non-pharmacological strategy.

Aim. To synthesise and critically compare evidence on resistance and jump/plyometric (impact) training, alone or combined, for preventing osteoporosis and sarcopenia in peri- and early postmenopausal women, emphasising mechanisms, dose, safety and comparative efficacy.

Materials and methods. Narrative review of systematic reviews, meta-analyses, network meta-analyses and controlled trials, comparing effects on bone mineral density, bone structure, bone-turnover markers, muscle mass, strength, physical performance, falls and quality of life.

Results. Resistance training preserves or modestly increases lumbar-spine and femoral-neck bone mineral density; high-intensity protocols (~70–85% one-repetition maximum), about three weekly sessions over ≥6–12 months give the largest gains. Combining resistance with impact/jump loading yields the strongest spinal osteogenic stimulus, while the hip adapts more in geometry than density. Acute plyometrics elicit an osteoanabolic response before but not after menopause, indicating blunted mechanosensitivity. Resistance and power training reliably improve strength, performance, body composition and falls, though mass gains are inconsistent and benefits regress with detraining.

Conclusions. Supervised, progressive, high-intensity resistance training combined with impact loading is a safe, evidence-based cornerstone of prevention. Effects depend on adequate intensity, continuity and individualisation; heterogeneity and few fracture trials remain key limitations.

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2026-09-21

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TOKARCZYK, Wojciech, SMĘDOWSKI, Igor, CZERNECKA , Katarzyna, KAZIMIERCZUK, Kacper, MORDKO, Natalia, GÓRAS, Mateusz, MAZELANIK , Łukasz, MORDARSKI, Jakub, KURZYŃSKI, Szymon and PAWLAK, Julia. Resistance and Jump (Plyometric) Training in the Peri- and Early Postmenopausal Period for the Prevention of Osteoporosis and Sarcopenia: A Narrative Review. Quality in Sport. Online. 21 September 2026. Vol. 74, p. 75377. [Accessed 25 September 2026]. DOI 10.12775/QS.2026.74.75377.

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Vol. 74 (2026)

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Medical Sciences

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Copyright (c) 2026 Wojciech Tokarczyk, Igor Smędowski, Katarzyna Czernecka , Kacper Kazimierczuk, Natalia Mordko, Mateusz Góras, Łukasz Mazelanik , Jakub Mordarski, Szymon Kurzyński, Julia Pawlak

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