Plyometrics with Weights: The Ultimate Gym Workout

by Chris Pruitt
dumbbell box jumps _plyometrics with weights

Plyometrics with weights is a dynamic duo taking the fitness world by storm. This potent blend of high-intensity, explosive plyometric movements and the muscle-building power of weightlifting creates a truly transformative workout.

So, what's the big deal about plyometrics with weights? Well, it's all about the unique benefits this combination brings. Plyometrics, or jump training, is all about speed and power.

It's about training your muscles to produce the maximum force possible in the shortest time. Now, imagine adding weights to this equation.

You're not just working on speed and power anymore. Thanks to the added resistance from the weights, like dumbbells, you're also building strength and endurance.

This means you're getting a more comprehensive workout that targets multiple aspects of fitness at once. But the benefits don't stop there.

Combining plyometrics with weights also ramps up your calorie burn, making it an excellent strategy for weight loss.

Plus, it adds an element of challenge and variety to your workouts, keeping you motivated and engaged.

And the best part? You don't need any fancy equipment to get started.

A simple pair of dumbbells is enough to kickstart your journey into the world of plyometrics with weights.

5 Key Takeaways

  1. Plyometrics with weights is a powerful combination that can enhance strength, speed, power, and overall fitness.
  2. When designing a plyometric workout with weights, consider factors like frequency, intensity, time, and type of exercise.
  3. Examples of plyometric exercises with weights include weighted jump squats, dumbbell box jumps, and weighted burpees.
  4. Safety is crucial when performing plyometric exercises with weights. Always warm up, use proper form, start with lighter weights, and listen to your body.
  5. According to research, plyometric training with added resistance can enhance muscle development and athletic performance.

Understanding Plyometrics

Plyometrics is a term you've probably heard if you've spent any time in the fitness world. Also known as jump training, plyometrics is a high-intensity workout strategy that focuses on training your muscles to produce the maximum force in the shortest amount of time.

Squats with weights_plyometrics with weights

The secret behind the effectiveness of plyometrics lies in a fundamental concept in exercise science known as the stretch-shortening cycle. This cycle is a pattern of muscle contraction that occurs during explosive movements and is divided into two main phases: the eccentric phase and the concentric phase.

  • The eccentric phase is the first part of the cycle, where the muscle lengthens under tension. For instance, when you're preparing to jump, the action of bending your knees and lowering your body into a squat is the eccentric phase.
  • The concentric phase is the 'release' phase, where the muscle shortens or contracts, releasing the stored energy. In the jump example, this is the actual leap into the air. 

The  transition speed between these two phases is the key to effective plyometric training. The quicker you move from the eccentric phase to the concentric phase, the more power you generate.

This is why plyometric exercises often involve fast, explosive movements. But what happens when we add weights to the mix?

Well, weights introduce an element of resistance to your plyometric exercises.

This added challenge means your muscles have to work even harder during the concentric phase.

So, whether you're an athlete aiming to improve your performance on the field, or a fitness enthusiast seeking to add variety and challenge to your workouts, incorporating weights into your plyometric routine could be a game-changer.

two females box-jumps_plyometrics with weights

In the next section, we'll delve even deeper into the role of weights in plyometrics. We'll explore how to safely and effectively combine these two elements to create a workout that's challenging, effective, and fun. So, stick around!

The Role of Weights in Plyometrics

Regarding plyometrics, introducing weights into your routine can be a game-changer.

They're not just an added challenge - they're a powerful tool that can significantly enhance the effectiveness of your workouts, pushing your strength, endurance, and overall fitness to new heights.

Adding weights to your plyometric exercises introduces an element of resistance. This means your muscles have to exert more effort during the concentric phase of the stretch-shortening cycle.

The result? You're not just improving your speed and power - you're also building more muscle and boosting your metabolic rate. According to the National Academy of Sports Medicine, incorporating weights into plyometric exercises can help develop power in everyday athletes.

The added resistance forces your muscles to adapt and grow stronger, enhancing your overall athletic performance.

However, the benefits of adding weights to plyometric exercises extend beyond the physical. They also bring variety to your workouts, making them more engaging and fun.

Benefits of Weights_plyometrics with weights

Now, let's delve into some specific examples of plyometric exercises with weights:

  • Weighted Jump Squats: The weighted squat jump combines the explosive power of a traditional jump squat with the added resistance of a pair of dumbbells. It's a fantastic workout for your lower body, targeting your quads, glutes, and calves.
  • Dumbbell Box Jumps: This is a more advanced exercise that involves jumping onto a box or platform while holding dumbbells. It's a comprehensive workout that engages your entire body, particularly your legs and core.
  • Weighted Burpees: Burpees are a challenging full-body exercise on their own. Add a pair of dumbbells into the mix, and you've got a high-intensity workout that will test your strength, endurance, and cardiovascular fitness.

Remember, it's crucial to use weights that are appropriate for your fitness level. Start with lighter weights and gradually increase the load as your strength and endurance improve. 

In the next section, we'll delve deeper into how to design a plyometric workout with weights. We'll cover everything from choosing the right exercises and weights to determining the appropriate volume and intensity.

Designing a Plyometric Workout with Weights

Creating a plyometric workout with weights is a task that requires careful thought and planning. It's not as simple as picking a few exercises and adding weights.

You need to consider several factors to ensure the workout is effective, safe, and tailored to your fitness level and goals. When designing your plyometric workout with weights, consider the following factors:

  • Frequency: As a general guideline, performing plyometric training two to three times a week is recommended. This allows your muscles ample time to recover between sessions, which is crucial for muscle growth and preventing overuse injuries.
  • Intensity: This relates to how hard you work during your workout. In plyometrics, you can increase the intensity by adding more weight, performing more repetitions, or reducing rest time between sets.
  • Time: This is the duration of your workout. A typical plyometric workout can last for varying periods of time, anywhere from 20 to 60 minutes, depending on your fitness level and the intensity of the workout.
  • Type: This refers to the specific exercises you choose for your workout. The type of exercise will depend on your fitness goals, the muscle groups you want to target, and your current fitness level.

Now, let's look at a sample workout plan that incorporates weights and plyometrics:

  1. Warm-up: 5-10 minutes of light cardio (e.g., jogging, skipping rope)
  2. Weighted Jump Squats: 3 sets of 10 reps
  3. Dumbbell Box Jumps: 3 sets of 10 reps
  4. Weighted Burpees: 3 sets of 10 reps
  5. Cool-down: 5-10 minutes of stretching
Workout Plan_plyometrics with weights

This is just a sample workout. Feel free to modify it to suit your needs and preferences. You can add more exercises, increase the number of sets or reps, or adjust the amount of weight as needed.

Safety should always be your top priority when performing plyometric exercises with weights. Here are some tips to keep in mind:

  • Always warm up before starting your workout to prepare your muscles for the intense activity.
  • Use proper form and technique to prevent injuries.
  • Start with lighter weights and gradually increase as your strength improves.
  • Listen to your body. If an exercise causes pain or discomfort, stop immediately.

According to the Human Performance Resource Center, plyometric training can be very useful for increasing muscular power. But it's important to approach it with caution, especially when weights are involved.


When it comes to plyometrics with weights, there are several common questions that people often ask. Here, we'll address some of the most frequently asked questions to help you better understand this powerful combination.

Can you lift weights and do plyometrics?

Absolutely! Combining weight lifting and plyometrics can be a highly effective way to enhance your overall fitness. Weight lifting helps build strength and muscle mass, while plyometrics improves speed, power, and agility.

Together, they provide a comprehensive workout that targets multiple aspects of fitness.

Can you do plyometrics with dumbbells?

Yes, you can. Dumbbells are a versatile piece of equipment that can be used in a variety of plyometric exercises, such as weighted jump squats or dumbbell box jumps.

Workout Plan_plyometrics with weights

However, it's important to use a weight that's appropriate for your fitness level and to maintain proper form to prevent injuries.

Does weighted plyometrics build muscle?

Definitely. Plyometrics with weights not only improves power and speed but also helps build muscle. The added resistance from the weights forces your muscles to work harder, leading to increased muscle growth and strength.

Should I do plyometrics before or after weights?

It depends on your goals. If your primary goal is to increase power and speed, it's generally recommended to do plyometrics before weights when your muscles are fresh.

However, if your main goal is to build strength and muscle mass, you might want to lift weights first. It's always best to consult with a fitness professional to determine what's best for your specific needs and goals.

Remember, while plyometrics with weights can be a powerful tool in your fitness arsenal, it's essential to approach it with caution. Always prioritize proper form over the amount of weight or the number of reps, and listen to your body to prevent injuries.


Incorporating weights into your plyometric workouts can be a game-changer for your fitness routine.

As we've discussed in this article, this powerful combination can help you build strength, increase power and speed, and enhance your overall athletic performance.

We've learned that plyometrics involves explosive movements that utilize the stretch-shortening cycle of your muscles, and adding weights to these exercises can increase their intensity and effectiveness.

We've also discussed how to design a plyometric workout with weights, considering factors like frequency, intensity, time, and type of exercise.

We've explored some common plyometric exercises that can be done with weights, such as weighted jump squats, dumbbell box jumps, and weighted burpees.

We've emphasized the importance of safety when performing these exercises, including using proper form, starting with lighter weights, and listening to your body.

According to the National Academy of Sports Medicine, adding weights to plyometric exercises can help develop power in everyday athletes. So why not give it a try?

Start incorporating weights into your plyometric workouts and experience the benefits for yourself.

Remember, fitness is a journey, not a destination. So, keep pushing, stay consistent, and enjoy the process.

box jumps with dumbbell _plyometrics with- weights


  1. Chris Ecklund, MA, NASM-PES, CSCS, USAW, TPI. Plyometrics: Developing Power with Plyometric Exercises. Retrieved from

  2. CHAMP. Use Plyometrics to Improve Muscular Power and Military Fitness. Retrieved from


Data included within this article is solely for instructive and informative objectives and shouldn't be misconstrued as medical counsel.


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