Lets Talk Box Jumps

Box jumps are one of those exercises that most women have a love or hate relationship with.

I don’t use them with every client, they aren’t for everyone. But a lot more women should and could be doing them.

But when someone is ready, box jumps can be a fantastic way to add power, variety, and even a sense of fun to training. When done correctly, they’re not just about athleticism—they’re about building strength, confidence, and capability that carry over into every area of life.

💪 Benefits of Box Jumps

✨ Power & Athleticism – Train your fast-twitch muscles for explosive strength.
🦴 Bone Density – Impact loading helps build stronger bones over time.
🤸 Balance & Coordination – Improve control, stability, and overall body awareness.
🔥 Conditioning Without Pounding – Great cardio and muscular endurance with less joint stress compared to endless running or jumping rope.
💃 Confidence & Fun – There’s nothing like nailing that jump you didn’t think you could hit!

📝 How To Do Box Jumps Safely

1️⃣ Start Low – Begin with step-ups or a very low box; build confidence first.
2️⃣ Step Down, Don’t Jump Down – Protect your joints and lower back.
3️⃣ Soft Landings – Knees bent, joints stacked, feet quiet.
4️⃣ Strong Foundation – Make sure your squat & deadlift strength can handle the landing forces.
5️⃣ Mobility First – Ankles and hips need to move well; warm up properly.
6️⃣ Stable Setup – Solid box, good shoes, and a clear landing space.
7️⃣ Progress Gradually – Only increase height when your form is flawless.

🎥 Box Jump Inspiration

I’ll share a few videos below of my clients at different levels—including a clip of Victoria Sosman’s mother Lynn (age 70!) showing that with proper technique, box jumps can be done at any age.

Box jumps aren’t for everyone, but when the timing, strength, and skill are in place, the reward is incredible. Watching someone land their first jump after doubting themselves is one of my favorite moments as a coach.

This is Victoria one of my clients and below this is the video of her mother Lynn at 70 doing box jumps.

And here are some of my other clients at varying levels working on their box jumps.

If after this e-mail you want to add some box jumps to your training make sure you follow these steps.

1. Learn how to box jump correctly
2. Learn how to box jump safely
3. Use proper boxes (do not use wooden boxes if possible)
4. Start super low and build
5. Don’t jump high. The goal isn’t to max out, the goal is to practice

I hope you enjoyed this email and if you add some box jumps in your training be sure to tag us @womenwholiftweights I would love to see them and to share.

Stay strong.

Coach Rob
Women Who Lift Weights