Improving physical performance in older women: assessing the safety and impact of a 4-week mini-trampoline jumping exercise program on knee extensor strength – a preliminary randomised controlled trial

Purpose Muscle function decline in ageing affects physical abilities and increases fall risk, impacting life expectancy and quality of life. Muscle strength and power are key predictors of functional decline. Jumping training enhances power output but poses risks. Mini-trampolines offer a safer alternative by reducing strain and injury risk. This preliminary randomised controlled trial examined the safety and efficacy of a 4-week mini-trampoline jumping program on knee extensor strength and physical performance in older women. Methods The study compared an experimental group (EG, <i>n</i> = 9) performing 90 jumping contacts three times weekly with a control group (CG, <i>n</i> = 10). Assessments included the five times sit-to-stand test (5STST), power output, timed up and go test (TUGT), 10-metre walk test (10MWT), and knee extension strength measurements. Results Results showed similar maximal strength outcomes between groups, with the EG demonstrating greater, though not statistically significant, improvements in Peak Torque isometric and isokinetic measurements. The EG significantly outperformed the CG in 5STST, power output, and TUGT (<i>p</i> < 0.05). Within-group analysis revealed substantial improvements for the EG in most outcomes (<i>p</i> < 0.05), while the CG showed minimal improvements and declined in TUGT performance. Conclusions The 4-week mini-trampoline jumping program was safe and well-tolerated among older women, with only mild muscle soreness reported. The intervention showed potential benefits for physical performance, but its effect on maximal knee extensor strength remains unclear. Larger, longer-term randomised controlled trials with active comparators are needed to confirm the efficacy for enhancing maximal strength in older adults.