Here’s why power training is the most underrated exercise for our long-term health — and how to incorporate it into your exercise plan.
Table of Contents
- What Power Is and Why It Matters
- The Decline of Muscle Power with Age
- Why This Loss of Power Is So Problematic
- Power Training
- How to Implement Power Training
- Final Thoughts
- References
What Power Is and Why It Matters
We tend to put a lot of focus on strength — and this makes sense, since it declines as we get older. When we think of frailty associated with old age, a lack of strength is probably the first thing we think about. Endurance is also an obvious issue.
But power is a factor that’s actually more important for mobility as we age. It’s often what limits us when we struggle to perform everyday tasks like rising from a chair [1].
A brand-new study highlights the link between power and mortality risk, analyzing a cohort of nearly 4,000 individuals aged 46 to 75, with an average follow-up of about 10 years [2]. The researchers found that muscle power — compared to others our age — better predicts mortality than strength [2].
So what is power?
It’s about how quickly we can generate a certain amount of force. Strength is just a matter of how much weight you can move. Power tells us how quickly you can move that weight.
What’s surprising is that power declines more quickly with age than strength does [3].
The Decline of Muscle Power with Age
Power is a function of both force and speed. And with age, we see changes in both.
On average, we lose 10–20% of skeletal muscle mass by the time we hit 70, and we can lose another 20% before we hit 80 [3].
Why do we lose muscle mass?
There are two main processes:
1. Loss of Motor Units:
A motor unit includes one alpha motor neuron and all the muscle fibers it controls. As we age, we lose these units, and the fastest ones are lost first, which limits our ability to generate force quickly — even if strength appears intact [3].
2. Muscle Fiber Atrophy:
Even if fibers remain connected to nerves, they shrink over time [3].
These two factors combine to reduce muscle volume and therefore force.
But there's another major change: muscle fibers slow down. When we try to contract a muscle, it takes longer for the muscle to respond. Older individuals are 15 to 40% slower than younger people during voluntary movements [3].
So:
- We’re losing muscle.
-
The muscle we keep is slower.
Together, this leads to a sharp drop in power.
Why This Loss of Power Is So Problematic
One of the biggest threats to quality of life as we age is falls. In one U.S. study, over 28% of adults over 65 fell in a single year [4].
Falls increase mortality, reduce mobility, and steal independence. We all stumble occasionally — but younger people can quickly react and recover. With a drop in power, that quickness disappears.
That’s why it’s no surprise that muscle power is a better predictor of falls than muscle strength in older adults [5].
Power is also important for everyday tasks like:
- Rising from a chair
- Climbing stairs
- Reacting quickly while driving
And that’s why the 30-second chair-stand test is the primary outcome in my Rapamycin and Exercise clinical trial.
The good news?
We can counteract these changes through the right kind of exercise.
For example, studies on lifelong runners show that their motor units in the lower legs were better preserved into their 70s [3]. But in muscles they didn’t train, like the arms, there was still the expected decline [3].
Bottom line: use it or lose it.
Power Training
So how do we preserve — or even improve — muscle power?
Power training.
A recent meta-analysis showed that traditional strength training isn’t enough. We need to specifically train for power [1].
That means moving weight quickly, often with explosive movements that challenge our muscles to contract both strongly and quickly.
In one study, researchers had participants wear weighted vests while performing power exercises. One was a chair rise: stand up as fast as possible, then slowly sit back down. This was done for 3 sets of 9 reps. Another movement involved a rapid push-off with the hands on a wall [6].
These were designed for older adults — but traditional gym movements can work too, with the right emphasis on speed.
How to Implement Power Training
Let’s talk about how to practically and safely get started with power training.
1. Focus on Proper Technique
With rapid movement, the risk of injury increases if your form is off. Good form is non-negotiable.
Every movement has:
- A concentric phase: muscles contract (e.g., lifting the weight)
-
An eccentric phase: muscles lengthen (e.g., lowering the weight)
In power training, we move quickly in the concentric phase, then slowly return in the eccentric phase, taking 2–3 seconds.
Tip: Consider working with a personal trainer for a session or two, especially if you're new to power training.
2. Choose the Right Load
Power training calls for low to moderate loads — about 20–30% of your 1-repetition max (1RM) [1].
Heavier weights increase the risk of injury to muscles, tendons, and joints.
Use a weight you can control, but one that also allows you to move quickly. A typical starting point is:
- 2–3 sets
- 10 reps
-
Several exercises each week
I personally use exercise “snacks” throughout the day — short sessions between patients at the clinic.
3. Avoid High Impact (Initially)
Jumps and explosive landings put huge stress on tendons and joints. Be especially careful if:
- You're using weights
-
You're not used to high-impact training
4. Build a Foundation First
If it’s been a while since you exercised — or you’re older — begin with standard resistance training to build strength first.
Once a solid base is there, transition to speed-focused movements, which are more challenging.
5. Don’t Make This Common Mistake
Many people don’t do any power training at all — so they fail to stimulate their muscles in a way that supports mobility.
But some go too far the other way and only do power training, neglecting:
- Endurance training, which brings different cardiovascular and mitochondrial benefits
-
Balance training, which becomes more important with age
If we can balance all these components, the payoff for health and independence is massive.
And the earlier in life we start, the better.
Final Thoughts
To optimize recovery from exercise, I personally supplement with Betaine (TMG).
References
1. https://pmc.ncbi.nlm.nih.gov/articles/PMC9367108/
2. https://www.mayoclinicproceedings.org/article/S0025-6196(25)00100-4/abstract
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC4801513/
4. https://jamanetwork.com/journals/jama/fullarticle/2735063
