Is This The Most Impactful Exercise Of All?
The critical elements of staying strong and well are quality nutrition and sleep, social connection, stress management, and exercise.
Strength training keeps us strong, healthy, and self-sufficient, prevents falls, and generally improves our quality of life.
New research suggests that power training may be even more effective than traditional strength training for improving physical function in older adults.
How are strength training and power training different?
Traditional strength training focuses on lifting and lowering weights under control, helping to build muscle strength.
Power training, on the other hand, involves lifting weights quickly and lowering them in a controlled manner. This method emphasizes speed and explosive movement, mimicking real-life activities like standing up from a chair or catching yourself from a fall.
Why is power training important for older adults?
As we age, we lose muscle power faster than we lose muscle strength. Muscle power is crucial for daily activities such as climbing stairs, rising from a seated position, and reacting quickly to prevent a fall.
Research indicates that power training is more closely linked to physical function than strength alone, making it a valuable exercise strategy for older adults.
The Research: Power Training vs. Strength Training
A recent systematic review and meta-analysis evaluated the effects of power training compared to traditional strength training. The findings were clear: power training led to greater improvements in physical function and self-reported daily activities.
Key benefits of power training included:
Improved mobility and reaction time
Increased lower body strength and endurance
Better performance in functional tests like chair stands and gait speed
Enhanced quality of life and confidence in movement
What Power Training looks like
Power training may sound intense, but it can be safely incorporated into a fitness routine for people of all ages.
Use weights or body weight – Power training can be done using free weights, resistance bands, or even body weight exercises like squats and step-ups.
Focus on tempo – The key to power training is lifting quickly and using slower control in the lowering phase.
Use light weights – You can't be explosive if you're wrangling heavy weight.
There's a particular sets and reps scheme – Do 5 sets of 8 repetitions (12 on kettlebell swings) of each exercise with 30 seconds rest between sets. Then change exercises. We usually do 6-8 exercises in a workout.
Power Training is a game-changer
It’s a safe, effective way to combat the natural decline in muscle power, helping us stay strong, mobile, and confident.
It's like no other exercise. Clients look forward to it and many say they get an endorphin lift from it.
Ready to boost your strength and power?
I do a week of power training once a month. If you'd like to try a power workout, reach out and we'll get you on the schedule.