In physical terms, power is the ability to generate force quickly. It is a combination of strength (the force your muscles can produce) and speed (how quickly you can move). Power is measured as the work done per unit of time. For instance, climbing stairs faster requires more power than climbing slowly, and lifting a weight quickly demands more power than lifting it slowly.
Power is not just about athletic performance, it plays a key role in daily activities like rising from a chair, carrying groceries or catching yourself from a fall. As we age, maintaining power becomes increasingly important for staying independent and avoiding injuries.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. A professional physical trainer can assist with specific techniques. Links to all studies at bottom of page.
The Importance of Power
Muscle power begins to decline around the age of 40 and continues to decrease as we get older. This gradual loss of power can limit mobility, reduce the ability to perform everyday tasks, and increase the risk of falls. Research has now shown that muscle power is strongly linked to healthspan.
Loss of power with age is closely linked to changes in muscle fibre types. Power relies on type II muscle fibres (fast-twitch), which generate quick, explosive movements. These fibres decline faster than type I fibres (slow-twitch) as we age, reducing speed and strength. This loss is exacerbated by reduced physical activity, leading to smaller, less efficient fast-twitch fibres. Since power requires both strength and speed, this decline directly impacts the ability to perform everyday activities like rising from a chair or climbing stairs, making power training essential for maintaining functional independence.
In a Brazilian study led by Professor Claudio Gil Araújo, of nearly 4,000 middle-aged and older adults, those with muscle power above the median for their sex had the best survival rates. Participants with lower muscle power were at a significantly higher risk of dying during the follow-up period. Importantly, you don’t need to become exceptionally powerful to gain these benefits - being above the median is enough to improve your chances of living longer.
How to Train for Power
Power training focuses on combining strength with speed. Unlike traditional strength training, where the emphasis is on lifting heavy weights slowly and steadily, power training involves lifting moderate weights quickly.
Here’s how to incorporate power training into your routine:
Choose Functional Exercises. Include movements for both the upper and lower body, such as squats, upright rows and bicep curls.
Select the Right Weight. Use a weight that is challenging but allows you to lift it quickly. It shouldn’t be so light that it feels effortless or so heavy that you struggle to lift it.
Lift Quickly, Lower Slowly. Perform 6 to 8 repetitions per set, moving the weight as fast as possible while contracting your muscles. Return to the starting position slowly.
Rest Between Sets. Take short breaks (around 20 seconds) between sets to replenish energy stores in your muscles.
Progress Gradually: Start with 6 repetitions per set. When it becomes easy, increase to eight repetitions, and eventually add more weight. If the weight feels too heavy or your technique falters, reduce the load to avoid injury.
Training for power is not just about improving gym performance, it’s about enhancing quality of life. Everyday activities like picking up groceries, playing with grandchildren, or climbing stairs require bursts of power. Strengthening your muscles to perform these tasks more efficiently can lead to better mobility, independence and overall well-being. Your level of mobility, strength and balance is linked to risk of mortality. This same team also developed the sit-to-rise test that measures this.
Final Thoughts
Developing muscle power is essential for maintaining health, mobility and independence as we age. By incorporating power-focused exercises into your fitness routine, you can not only improve your physical performance but also enhance your longevity and quality of life. As research shows, it’s not just about being strong - it’s about being powerful.
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Alastair
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Related Studies and Resources
Tøien T, Nielsen JL, Berg OK, Brobakken MF, Nyberg SK, Espedal L, Malmo T, Frandsen U, Aagaard P, Wang E. The impact of life-long strength versus endurance training on muscle fiber morphology and phenotype composition in older men. J Appl Physiol (1985). 2023 Dec 1;135(6):1360-1371. doi: 10.1152/japplphysiol.00208.2023. Epub 2023 Oct 26. PMID: 37881849; PMCID: PMC10979801.
Coelho-Júnior, H.J., de Oliveira Gonçalves, I., Landi, F. et al. Muscle power-related parameters in middle-aged and older Brazilian women: a cross-sectional study. Sci Rep 13, 13186 (2023). https://doi.org/10.1038/s41598-023-39182-7
2019, European Society Cardiology, Presentation by Dr CG Araujo; Abstract ‘Muscle power in upright row movement: predictor of all-cause mortality in individuals between 41 and 85 years of age – Preliminary results’
Baltasar-Fernandez I, Alcazar J, Mañas A, Alegre LM, Alfaro-Acha A, Rodriguez-Mañas L, Ara I, García-García FJ, Losa-Reyna J. Relative sit-to-stand power cut-off points and their association with negatives outcomes in older adults. Sci Rep. 2021 Sep 30;11(1):19460. doi: 10.1038/s41598-021-98871-3. PMID: 34593917; PMCID: PMC8484545.
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