Trampoline Training: An Enjoyable Way to Improve Strength and Balance

Trampoline parks with interconnected jump surfaces have become popular recreational spots for both kids and adults. But can bouncing on a trampoline actually provide fitness benefits? A new study investigated using trampoline workouts to improve strength and balance.


Researchers recruited 26 healthy young adults with no prior experience in trampolining or resistance training. The participants were divided into two groups: a trampoline training (TT) group who exercised at a recreational trampoline park, and a resistance training (RT) group.


Both groups trained twice per week for 6 weeks. TT group did sets of jogging, jumping, hopping, and twisting on the trampolines, increasing difficulty each session. RT group did lower body exercises like leg presses, lunges, and calf raises using body weight and free weights.

The researchers measured knee extension and flexion torque using an isokinetic dynamometer to test quadriceps and hamstrings strength. They also assessed static balance through single-leg standing, and dynamic balance using the Y Balance Test. These evaluations were done before and after the 6-week training period.

After training, knee extension torque increased 0.27-0.31 Nm/kg in TT group and 0.31-0.54 Nm/kg in RT group. Knee flexion torque increased 0.17-0.33 Nm/kg in TT group and 0.08-0.34 Nm/kg in RT group. Dynamic balance improved 4.2-7.7% in TT group and 4.9-10.8% in RT group. There were no significant differences between groups.

The study demonstrates trampoline training improves knee muscle strength and dynamic balance similarly to resistance training using body weight and free weights. Trampolining may feel easier and be more enjoyable than traditional gym exercises for some people. With proper supervision, trampoline parks could provide an appealing new option for adults to improve fitness.

These findings highlight the potential of recreational trampoline workouts to motivate people to exercise more regularly and build strength and balance. However, further research is still needed on injury risks and how to optimize trampoline training programs. But with appropriate caution, bouncing your way to fitness at a trampoline park could be a fun innovation in personal training.

For a more detailed exploration of the health benefits of trampoline exercise, check out our comprehensive guide.


Zhong M. TayWei-Hsiu LinYing H. Kee & Pui W. Kong (2019) Trampoline Versus Resistance Training in Young Adults: Effects on Knee Muscles Strength and Balance, Research Quarterly for Exercise and Sport, 90:4, 452-460, DOI: 10.1080/02701367.2019.1616045