Powerpenia, A New Biomarker for Healthy Aging and Longevity.
- Alastair Hunt
- Mar 15
- 5 min read
Updated: Mar 18
For decades, researchers have sought reliable ways to measure and predict the decline in human function with age. Terms like sarcopenia (loss of muscle mass) and dynapenia (loss of muscle strength) have been widely accepted as key indicators of aging-related physical decline.
However, a new study suggests that skeletal muscle power - the ability to generate force quickly - may be an even more important factor.
The authors propose a new term, powerpenia, to describe the loss of muscle power due to aging, disease or inactivity.
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. Links to all studies at bottom of page.
Why Muscle Power Matters More Than Strength
Loss of muscular power leads to functional disability before loss of muscle mass and strength because power is essential for quick, everyday movements that require coordination and reaction speed. Power declines at a much faster rate than strength, largely due to the early deterioration of fast-twitch (Type II) muscle fibres, which are responsible for generating explosive force.
Research indicates that power declines by 3 to 4% per year after the age of 40, whereas strength declines at a slower rate of 1 to 2% per year.
This accelerated loss of power means that individuals may experience functional impairments even while retaining a reasonable degree of strength.
Many essential daily activities - such as getting up from a chair, climbing stairs, or catching oneself when tripping - depend more on power than sheer strength. The ability to generate force quickly is crucial for maintaining balance and reacting to sudden movements. Without adequate power, reaction times slow, increasing the risk of falls and injuries. Even if someone has enough strength to support their body weight, they may lack the ability to apply that strength fast enough to perform functional movements effectively.
Neuromuscular decline also plays a role, as the rate of force development is affected before maximal strength. As people age, the nervous system becomes less efficient at recruiting motor units quickly, leading to a decline in power output even before significant muscle loss occurs. This explains why some older adults may still be able to generate force but too slowly to be useful in real-world situations. While strength is essential for basic movements, power is what allows us to move quickly and respond to sudden changes in our environment - such as catching ourselves when we trip.
Research shows that muscle power declines more rapidly with age than muscle strength or mass. This means that even if a person retains their muscle size and some strength, they may still be at high risk for falls and mobility issues if their muscle power has significantly declined.
And yet, despite its importance, muscle power has rarely been included in assessments of aging-related decline.
Why a New Term?
The concept of dynapenia originally aimed to include both strength and power, but in practice, nearly all research on dynapenia has focused solely on strength. A review of 220 studies published between 2008 and 2023 found that only 0.9% measured muscle power. This gap has led researchers to argue that powerpenia should be recognised as a separate condition to better reflect the importance of power loss.
Measuring Powerpenia
Identifying powerpenia is more complex than simply measuring grip strength, which is a common test for dynapenia. Power-based tests - such as the sit-to-stand test or vertical jump assessments - may be better suited to evaluating muscle power in different age groups. However, more research is needed to develop a standardised way to measure and diagnose powerpenia.
Can We Prevent Powerpenia?
Unlike muscle mass, which can be maintained with general strength training, muscle power requires specific types of exercise. Training methods that focus on speed and explosive movements, such as power training and plyometrics, may be more effective in slowing the decline of muscle power. Learn more about training for power, here.
Final Thoughts
The introduction of powerpenia highlights the need to rethink how we measure and address age-related muscle decline. By distinguishing muscle power from strength and mass, we can develop more targeted personal interventions and training to maintain mobility and independence as we age.
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Alastair
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Related Studies and Resources
The study in discussion... Freitas SR, Cruz-Montecinos C, Ratel S, Pinto RS. Powerpenia Should be Considered a Biomarker of Healthy Aging. Sports Med Open. 2024 Mar 25;10(1):27. doi: 10.1186/s40798-024-00689-6. PMID: 38523229; PMCID: PMC10961295.
Mahato NK, Davis A, Simon JE, Clark BC. Assessing muscular power in older adults: evaluating the predictive capacity of the 30-second chair rise test. Front Aging. 2024 Mar 6;5:1302574. doi: 10.3389/fragi.2024.1302574. PMID: 38510571; PMCID: PMC10950899.
Kons RL, Orssatto LBR, Ache-Dias J, De Pauw K, Meeusen R, Trajano GS, Dal Pupo J, Detanico D. Effects of Plyometric Training on Physical Performance: An Umbrella Review. Sports Med Open. 2023 Jan 10;9(1):4. doi: 10.1186/s40798-022-00550-8. PMID: 36625965; PMCID: PMC9832201.
Simpkins C, Yang F. Muscle power is more important than strength in preventing falls in community-dwelling older adults. J Biomech. 2022 Mar;134:111018. doi: 10.1016/j.jbiomech.2022.111018. Epub 2022 Feb 23. PMID: 35228153.
Hester GM, Ha PL, Dalton BE, VanDusseldorp TA, Olmos AA, Stratton MT, Bailly AR, Vroman TM. Rate of Force Development as a Predictor of Mobility in Community-dwelling Older Adults. J Geriatr Phys Ther. 2021 Apr-Jun 01;44(2):74-81. doi: 10.1519/JPT.0000000000000258. PMID: 31917715.
Helland C, Midttun M, Saeland F, Haugvad L, Schäfer Olstad D, Solberg PA, Paulsen G. A strength-oriented exercise session required more recovery time than a power-oriented exercise session with equal work. PeerJ. 2020 Sep 30;8:e10044. doi: 10.7717/peerj.10044. PMID: 33062443; PMCID: PMC7532781.
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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