Randomized Controlled Trial >
A Safer “Jump Training” Program Helped Older Men Improve Strength, Power, and Function as Much as or More Than Traditional Strength Training
LayMed Simplified Version
Purpose:
This study tested whether meaningful strength gains are still possible in older adulthood—and whether an age-adapted plyometric training program could build strength and functional performance as well as (or better than) traditional strength training.
Importance:
A common misconception is that after a certain age, getting significantly stronger just isn’t realistic anymore. Studies like this directly challenge that belief by showing that older adults can still make large improvements—especially when training is programmed appropriately. And because fast, real-life movements depend heavily on muscle power, improving power can translate into better day-to-day function—not just better numbers in the gym.
Strength commonly declines with age, but the ability to build strength does not “shut off” at midlife or older age—it remains highly trainable when exercise is progressive, consistent, and scaled to the person. That’s why older adults can still see meaningful improvements in strength, mobility, and independence with the right program.
At the same time, muscle power (how fast you can produce force) often declines faster than slow strength—and power is what you rely on for “quick” real-world tasks like catching yourself from a trip or climbing stairs briskly. plyometric training targets this fast side of performance using the stretch-shortening, but it needs to be adapted so it’s realistic and safe for older adults.
Who: 40 older men (about 69–70 years old).
Design: Randomized Controlled Trial with 3 groups for 12 weeks.
Groups (3x/week):
Age-adapted plyometric training (progressed gradually; included step-up jumps and countermovement jumps)
Traditional strength training (leg press / leg extension / calf raises)
Walking program (step-based progression)
Main outcomes: leg press 1-rep max, jump performance, and functional tests like stair climbing.
People who did age-adapted plyometric training improved strength about as much as traditional strength training—but improved jump performance and stair climbing more.
Leg press strength 1-rep max increased:
plyometric training: ~23% stronger
Strength training: ~25% stronger
Walking: ~3% change
Jump performance + power improved the most with plyometric training:
Better jump height and jump power, and faster jump contraction times (compared with walking and often compared with traditional strength training).
Stair climbing improved the most with plyometric training:
Stair climbing performance improved more with plyometric training than traditional strength training.
Feasibility / safety signals:
plyometric training had high adherence (~91% of sessions completed) and strong “this was acceptable” ratings (≥7/10).
Dropouts due to pain/injury happened in both training groups (more in the plyometric group).
Significant strength gains are still possible even around age 70.
Therefore, strength training (and power-focused training when appropriate) should be treated as a core longevity habit—not something you’re “too old” to benefit from.
Study Strengths:
• Randomized Controlled Trial design (stronger evidence than observational studies)
• Clear comparison groups (plyometrics vs traditional strength training vs walking)
• Outcomes were practical and meaningful (strength, jump performance, stair climbing)
• Training was structured and supervised, with strong completion/participation overall
Potential Weaknesses / Limitations:
• Small sample size (~40 total), which makes results less stable and harder to generalize
• Men only, so we can’t assume the same effects in women without more data
• Short study duration (12 weeks), so we don’t know how well benefits hold long-term
• Supervised progression may be hard to replicate in the real world without good coaching
Key Figures
Disclaimer: This simplified version is LayMed’s own interpretation of the original article’s text, and may or may not accurately reflect the beliefs, views, or findings of the authors. The original article was published in PLoS ONE.
Citation: Van Roie E, Walker S, Van Driessche S, Delabastita T, Vanwanseele B, Delecluse C. An age-adapted plyometric exercise program improves dynamic strength, jump performance and functional capacity in older men either similarly or more than traditional resistance training. PLOS One. 2020 Aug 25;15(8):e0237921. doi:10.1371/journal.pone.0237921.