The Power of Power Training: Why Moving Fast Matters as You Age
- Amber Solda
- Feb 13
- 2 min read
As we age, we often hear about the importance of strength training to maintain muscle mass and prevent injury. While this is crucial, what often gets overlooked is power training—our ability to move with speed and explosiveness. And here's the problem: we lose power nearly twice as fast as we lose strength.
Between the ages of 65 and 89, lower-limb power declines at an average of 3.5% per year, while strength declines at just 1-2% per year. This means that even if we retain some muscle, we become significantly worse at moving quickly. In practical terms, this translates to a greater risk of falls, slower reaction times, and reduced independence. In older men, maximal anaerobic power declines by approximately 8.3% per decade from age 20 to 70. The takeaway? If you don’t train for power, you’re at an increasing disadvantage when it comes to real-world movement.
Why Power Training Matters for Everyday Life
Power isn’t just for athletes. It plays a key role in essential movements like:
Catching yourself if you trip
Rising from a chair or getting out of bed quickly
Walking up stairs with ease
Reacting to unexpected events (like avoiding an obstacle in your path)
Since research confirms that training adaptations are speed-specific, improving power requires exercises that enhance both strength and movement velocity. Simply put, if you don’t train to move quickly, you won’t maintain the ability to do so.
How to Train for Power Safely and Effectively
Training for power doesn’t mean jumping straight into Olympic weightlifting or high-impact plyometrics. Instead, it’s about integrating controlled, fast movements into your routine. Here are some accessible ways to start:
Prioritize Fast Concentric Movements: When performing resistance exercises (e.g., squats, push-ups, or rows), aim to lift or push explosively while maintaining control on the way down.
Use Medicine Balls: Medicine ball throws and slams are some of the safest and most effective ways to train power without heavy loads.
Incorporate Resistance Bands: Resistance bands allow for rapid, controlled movements that enhance both strength and speed.
Try Low-Impact Power Movements: Quick step-ups, speed lunges, and kettlebell swings build power while being joint-friendly.
The Bottom Line
Think of power training like saving for retirement: investing early means reaping the benefits later. The goal is to train with the intent to move as fast as possible, even if the actual movement speed is moderate. By incorporating power-focused exercises into your routine, you’ll improve functional movement, maintain independence, and reduce the risk of falls—ensuring you stay strong and capable for years to come.
Individualized Power Training at Healthcode Medical
Not sure where to start? The optimal approach to power training varies for each person based on their fitness level, injury history, and goals. At Healthcode Medical, Dr. Andrew Buskard, our Clinical Exercise Physiologist, specializes in power training and can prescribe safe, progressive exercises tailored to your needs. With a Ph.D. from the University of Miami’s Laboratory of Active Aging and Neuromuscular Research, Dr. Buskard helps clients integrate effective power training strategies to enhance long-term strength, mobility, and resilience.
To learn more about Dr. Andrew Buskard and the power training programs at Healthcode Medical, please contact us today!
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