Let’s talk about something that terrifies people over the age of 40—box jumps. Yeah, you heard me. You think you're still an athlete until you step up to that box like, “I got this.” Next thing you know, you're questioning every life decision that led to this moment. Who’s idea was this?

But listen, it’s not about leaping tall buildings. It’s about landing softly without throwing out your back or shattering your shins. You can still jump, just gotta do it right. So let’s break it down before you break yourself down, okay? Because after 40, it's a whole different ball game.

Consider the classic box jump, which many folks do wrong. When you do box jumps, the objective isn’t so much how high you can jump. Crazy-high box jumps can destroy your shins. Instead, focus on decelerating your bodyweight, absorbing force, and landing softly with your chest up and hips back.

How to Box Jump When You're Over 40

Box jumps over 40? Don’t worry, I got the tips to help you land on your feet, not on a stretcher. Let’s break it down into actionable steps.

Step 1: Assess Your Starting Point

Before jumping into box jumps (pun intended), take a quick self-assessment. Can you:

• Squat comfortably to parallel or lower?
• Maintain good posture under tension?
• Perform a basic vertical jump without discomfort?

If you answered "no" to any of these questions, start by improving your mobility and leg strength. This is essential for reducing injury risk (think pulling a hammy). For example, add exercises like bodyweight squats, lunges, or hip bridges to your routine. They build foundational strength for jumping without putting undue strain on your joints.

Step 2: Start Small

Don’t make the mistake of starting with a 24-inch box jump when you’re just getting back into plyometric training. That's how you leave the gym in a wheelchair. The height of your box doesn’t matter in the beginning. What matters is mastering the movement. I recommend starting with a 12-inch box or step.

Here’s how you do it:

• Set-Up: Stand with feet shoulder-width apart, about a foot away from the box.
• Jump: Bend your knees slightly, hinge your hips back, and swing your arms forward as you jump.
• Land: Focus on landing softly. Your knees should bend to absorb the impact, and your chest should remain up.

Once you feel comfortable and can land softly without discomfort, gradually increase the height by 2-4 inches. The key is progressive overload—you don’t have to go crazy high to get results.

Step 3: Prioritize Form Over Speed

Many people make the mistake of turning box jumps into a speed contest, which is a recipe for injury, especially for those over 40. Your goal is to train power, not to see how fast you can knock out 10 reps. Also, you’re not 25 anymore. Here's the correct approach:

• Take a few seconds to reset after each jump.
• Land softly, absorb the impact, and then step down from the box (don’t jump down).

This controlled approach will not only improve your power but also protect your joints from unnecessary stress.

Tip: Video yourself performing a few reps and analyze your form. Make sure your landings are smooth and controlled, and avoid collapsing forward at the hips.

Step 4: Train Your Posterior Chain

Box jumps may look like a simple leg exercise, but they also recruit your entire posterior chain—your glutes, hamstrings, and lower back. Training these areas is key for better box jumps and overall athleticism.

Incorporate exercises like Romanian deadlifts, kettlebell swings, and glute bridges into your training regimen. These will build the strength and explosiveness necessary to perform powerful and safe box jumps, especially as you age.

Step 5: Incorporate Mobility Work

At this stage of life, joint stiffness and reduced flexibility can hinder performance. Adding mobility work to your routine is non-negotiable. Focus on:

• Ankle mobility: Poor ankle range of motion can limit your ability to land properly. Work on ankle stretches like calf raises and dorsiflexion drills.
• Hip mobility: Perform hip flexor stretches and hip circles to loosen up tight hips, ensuring proper alignment during jumps.

Step 6: Recovery Is Key

As we get older, recovery becomes just as important as the workout itself. Box jumps are a high-impact, plyometric exercise that can leave your joints feeling sore and you're teeth feeling loose (after you smash them into the box).

Make sure you:

• Foam roll after each session to reduce muscle tightness.
• Prioritize sleep (at least 7 hours a night) to aid recovery.
• Fuel your body with anti-inflammatory foods like fatty fish, berries, and leafy greens.

Don’t skip recovery. Overuse injuries like shin splints, tendonitis, or joint pain become more common if you don’t give your body the time it needs to repair.

Step 7: Set Realistic Goals

Like anything else in life, success with box jumps comes from setting realistic, measurable goals. Instead of aiming for a sky-high jump and cracking a rib, focus on consistency. Track your progress:

• Start with 3 sets of 5 box jumps twice a week.
• Gradually increase the box height every few weeks if you feel strong and stable.
• Celebrate the small wins—whether it's jumping onto a higher box or feeling more confident with your landings.

Pro Tip: Add variety to your workouts. Lateral box jumps, single-leg jumps, and depth jumps can all improve your power and agility.

The Importance of Consistency

My three goals for every client-athlete are always the same: Stay safe. Have fun. Get results. Ultimately, my wish for you is to lead by example and inspire others to get healthy. But it begins with your choices. You choose to be healthy. You choose to wake up super early, before the sun comes up, just to get your workout in. You choose to be an agent of change.

You choose to impact people in the most profound way—and I'm not just talking about fitness. I'm talking about the self-esteem, confidence, and personal growth people achieve once they see their body and health change.You’re that first domino that causes a chain reaction of massive and positive change in the lives of so many… family, friends, co-workers.

But, it’s time to step it up a level or two. It’s time that you play at your full potential. It’s time that you go from amateur to pro so that you can really shine.

You’re doing much more than eating right and training hard. You’re a coach, a mentor, and motivator, and a support system. You’re also a role model when you lead by example.

And if you live a healthy lifestyle, you can impact a lot more people and change a lot of lives over the course of your time here… all while living the life you desire and deserve.

But if you follow a shoddy workout and forget to plan your meals, well, then you’ll always find yourself struggling with your health. Worst of all, you’ll never reach your full impact potential. Because you’re reading this, I’ll assume you want to achieve or maintain excellence.

Having a healthy body fat percentage enables you to live with passion AND purpose. And you choose to leave mindless workouts and poor nutrition behind to become the master of your destiny—that’s why you’re still reading, right?

Is achieving optimal health something that you really want? I hope so, because if it is, then you’re going to make a much bigger impact on this world, and that’s going to translate into a much better life for you and your family. And that’s why I’m sharing this lesson with you.

If you are able-bodied, you should be able to run, jump, and do whatever you like, whenever you want.

Box jumping over 40 isn’t about showing off how high you can go. It’s about moving well, staying explosive, and avoiding injury. If you follow these steps, you’ll not only improve your athleticism, but also build confidence in your body’s abilities.

It’s not just about fitness; it’s about longevity. Train smart, recover well, and remember that age is just a number when you’ve got the right plan in place.

Action Item: If you know an able-bodied person over the age of 40 who thinks their days of jumping are over, please forward this email to show them what is possible.

With a proven plan, consistent action, and world-class coaching, you can defy the odds and stay strong, fast, and powerful, well into your 40s and beyond.

Summary: 

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online age-management personal trainer, or you want to visit the best longevity personal trainer in the Lehigh Valley, you can take a free 14-day trial.