As we age, we typically experience a gradual decline in both power and strength. Power and strength are related but different concepts. Power is the ability to generate force quickly, while strength is the maximum force that can be generated.

Research has shown that the decline in power is more rapid and pronounced than the decline in strength. One reason for this is that power is more dependent on the ability of the muscles to generate force quickly, which declines more rapidly with age.

In contrast, strength is more dependent on the size and number of muscle fibers, which decline more gradually with age.

Studies have found that power declines by approximately 3-4% per year after the age of 50, while strength declines by approximately 1-2% per year after the age of 50. However, these rates of decline can vary depending on various factors such as genetics, physical activity level, and overall health.

It is important to note that regular exercise, particularly resistance training, can help slow down the age-related decline in both power and strength. By engaging in regular physical activity and strength training, older adults can maintain their muscle mass, improve their physical function, and enjoy a better quality of life.

Power training involves explosive movements. These exercises are essential for maintaining the ability to perform everyday activities such as lifting and carrying groceries, climbing stairs, and getting up from a chair or the floor.

Why Add Power Training to Workouts?

Here are some compelling reasons why aging adults should incorporate power training into their workouts:

1. Improves Functional Ability: Power training exercises simulate the movements that we use in everyday life. As we age, our ability to perform these movements declines, leading to a loss of independence and quality of life. Power training can help older adults maintain their ability to perform everyday activities, improve balance, and prevent falls.
2. Slows Down Muscle Loss: As we age, we experience a decline in muscle mass and strength, known as sarcopenia. Power training has been shown to slow down the rate of muscle loss, which can help maintain muscle function and reduce the risk of disability.
3. Increases Bone Density: Power training has been shown to increase bone density, reducing the risk of osteoporosis and fractures in older adults.
4. Enhances Cardiovascular Health: Power training has been shown to improve cardiovascular health, reducing the risk of heart disease and stroke.
5. Boosts Confidence and Self-Esteem: Power training can boost confidence and self-esteem in older adults by helping them feel more capable of performing everyday tasks and improving their overall physical function.

Exercises such as kettlebell swings, box jumps, medicine ball throws, and plyometric push-ups are effective power training exercises that can be modified to meet the needs of older adults.

Best Power Exercises for Adults

The best power exercises for adults are those that are explosive yet have a quick learning curve and require the use of multiple muscle groups.

Here are some examples of effective power exercises:

1. Hang Cleans: This exercise involves lifting a barbell from just above the knees to the shoulders in one fluid motion. Hang cleans work, multiple muscle groups, including the legs, hips, back, shoulders, and arms.
2. Box Jumps: This exercise involves jumping onto a box or platform from a standing position. Landing softly and with control is critical to getting the most benefit from box jump training.
3. Medicine Ball Throws: Throwing weighted objects is the equivalent of Olympic lifting for the core musculature. Medicine balls are an ideal gym tool for all sorts of throw variations. Slams, scoops, rotational tosses, and chest passes are a few of the most common medicine ball throws. Throws can be performed from a static lower body stance or may incorporate footwork for an added dynamic challenge. The goal is to throw the bar as far/hard as possible, generating power from the ground up.
4. Plyometric Push-Ups: This exercise involves pushing off the ground with enough force to lift the hands off the ground. Plyo push-ups target the chest, shoulders, and triceps while improving explosive upper body power.
5. Kettlebell Swings: This exercise involves swinging a kettlebell using the hips to propel the kettlebell from between the legs forward and up to shoulder height. Swings are one of the best alternatives to barbell cleans. The learning curve is shorter.
6. Standing Broad Jump: This exercise involves jumping forward as far as possible from standing. Much like box jumps, landing with control is critical.

Incorporating power training into your workouts can take your fitness journey to the next level. Training explosively will improve your strength and boost your speed, agility, and balance, making everyday movements easier and more efficient. Additionally, power training has been shown to provide a range of health benefits, including improved bone density, increased metabolism, and enhanced cognitive function.

Power training is a valuable addition to any fitness routine, whether you’re a seasoned athlete or a beginner looking to get in shape. Take the first step towards a stronger, fitter, and more functional you by incorporating power training into your workouts today!