Is Rebounding Good for You After 50? Here's What the Research Shows
Short answer: Yes. Rebounding — springing gently on a mini-trampoline or a sprung floor — is a real low-impact workout, and it's especially good for the things that matter most as you get older: balance, mobility, strength and confidence. A randomised trial in women aged 56–83 found that just 12 weeks of it produced real, measurable gains. Here's what the research shows, and how to start.
What the research shows
The standout study is a 2019 randomised controlled trial in Clinical Interventions in Aging. Forty women aged 56–83 took part; one group did mini-trampoline sessions twice a week for 12 weeks. The results were clear and statistically significant:
- Better balance and mobility — measured on one-leg-stance and the Timed Up-and-Go test.
- Faster, steadier walking — improved gait speed.
- More strength — in both the upper and lower body.
- More confidence on their feet — a measurable drop in fear of falling.
Those are exactly the things that keep you steady, independent and active well into later life — which is why rebounding is such a smart choice as you age. (Posch et al., 2019 — see references.)
Why low-impact is the point after 50
Running is great, but every stride sends a force of roughly two to three times your body weight through your knees, hips and ankles. Rebounding absorbs most of that through the mat, so you get a genuine aerobic effort with far less load on your joints. That's what makes it one of the few properly vigorous workouts that beginners, heavier bodies, and well-loved knees can all enjoy.
| Rebounding | Running | |
|---|---|---|
| Joint impact | Low — the mat absorbs the force | High — 2–3× bodyweight per stride |
| Aerobic workout | Yes | Yes |
| Trains balance & coordination | Strongly | Modestly |
| Barrier to entry | Low — most fitness levels | Moderate |
| Best-evidenced benefit for older adults | Balance, mobility, confidence | Cardio |
How to start (the right way)
- Start with balance, not height. The magic is in small, controlled bounces — you don't need to leave the mat.
- Twice a week is enough to see change — that's the dose that worked in the study.
- Hold on at first. A rail or a coach's hand is a smart start, not a step back.
- Do it somewhere built for adults. At Run The Wall our sessions are coached, adults-only, and meet you exactly where you are — no kids, no bouncing castle, no judgement. We spend the first part of every session helping you get comfortable, because confidence is what makes the rest click.
FAQ
Is rebounding safe after 50?
For most healthy adults, yes — it's low-impact by design. If you have a balance disorder, a recent injury, or a heart condition, check with your GP first and start with support.
How often should I rebound?
The research used twice-weekly sessions for 12 weeks. Consistency beats intensity.
Will it help my bones?
It builds the balance and leg strength that protect you from falls — the biggest bone-related risk as you age. To support bone density itself, pair rebounding with some resistance training, and get personal advice from your GP.
Is this the same as a Run The Wall session?
Same principle — controlled, low-impact bouncing that trains balance and confidence. Our coached sessions just take it further, safely.
Written by the Run The Wall team. Everything here is backed by published research. Last updated: 11 July 2026.
References
- Posch M, Schranz A, Lener M, et al. Effectiveness of a Mini-Trampoline Training Program on Balance and Functional Mobility, Gait Performance, Strength, Fear of Falling and Bone Mineral Density in Older Women with Osteopenia. Clinical Interventions in Aging. 2019;14:2281–2293. PMID 31908438. pubmed.ncbi.nlm.nih.gov/31908438
- Cleveland Clinic. The Many Health Benefits of Exercising on a Trampoline. health.clevelandclinic.org