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Power Training: The Underrated Key to Healthy Aging
The next time you think of training, I would encourage you to consider an important area of physical training that has the potential to dramatically enhance your ability to perform a wide range of activities for decades to come – power training. Strength is very important as we age because our bodies naturally lose strength. But endurance training is equally important since it will help us maintain good cardiovascular and pulmonary fitness. And although both strength and endurance training will help you function in terms of overall mobility, there is evidence that as we age, we lose the ability to generate power at a rate that can lead to limitations in performing the types of movements that we commonly make throughout the course of a typical day.
Power is defined as the rate of generating force. Although there are certainly individuals who can generate a great deal of force, the ability to generate force quickly is what matters when it comes to performing daily movements such as getting up from a chair, climbing stairs, stepping up onto curbs, reacting quickly while operating a vehicle, carrying and maintaining stability of a load, etc. In addition, there are studies that show that the ability to generate force quickly is the greatest predictor of mortality for adults over 50. Therefore, not only does it appear that we have been focusing on the wrong type of training, but we have also been ignoring an essential component of functional mobility.
Muscle Power Explained
Force is what is referred to as strength. Speed of force generation is referred to as power. Two people can have equal strength, but the individual who generates force more quickly is the stronger/powerful individual. When we have the ability to generate force more quickly, we are able to complete a greater number of daily movements. Force generation speeds decrease more rapidly than strength as we age. One of the reasons for this is that as we age, the number of motor units that we have decreases, and the faster motor units are lost before the slower motor units. Another reason for the rapid decrease in force generation speed is that the remaining muscle fibers contract more slowly. For example, research shows that older adults can contract their muscles 15 to 40 percent more slowly than younger adults when they attempt to make purposeful movements.
Motor Units
As we age, the total number of motor units that we have in our muscles declines. A motor unit consists of an alpha motor neuron, which is a nerve cell, and all of the muscle fibers that that particular alpha motor neuron controls. Studies indicate that when we reach advanced age, we can lose as much as 40 to 60 percent of our motor units. Since the fastest motor units are usually lost first, this is one of the main reasons that speed of force generation decreases as we age. Even though some motor units are lost, the remaining muscle fibers still contract more slowly than they did earlier in life.
Speed of Muscle Contraction
Another reason that we generate force more slowly as we age is that the muscles themselves contract more slowly. In fact, studies have shown that older adults can be 15 to 40 percent slower than younger adults when contracting their muscles intentionally.
Why Does Muscle Power Matter?
Daily functioning is impacted significantly by loss of muscle power. Muscle power is the limiting factor for many of the basic movements we perform on a daily basis. These include things like standing up from a seated position, climbing stairs, stepping up onto curbs, reacting quickly to prevent a fall when stumbling, carrying and maintaining stability of heavy loads, etc. Loss of muscle power increases the risk of falling, which is the largest threat to quality of life for older adults. In fact, estimates suggest that over 25 percent of adults over the age of 65 experience a fall annually. As a result, falls are a significant cause of disability, injury, and increased mortality among older adults. In addition to increasing the risk of falling, muscle power also impacts our ability to perform the basic daily functions listed above.
How Do We Maintain Muscle Power?
There are several factors that contribute to our ability to maintain muscle power. The first is consistent use of the muscles. Lifelong runners are a great example of this. Runners' leg muscles show a smaller loss of motor units compared to runners' arm muscles. This is due to the fact that the leg muscles are consistently used and therefore maintained through activity. The second factor is the maintenance of nerve-muscle connections. Consistent use of the muscles helps to maintain these connections. The third factor is the maintenance of muscle fiber contraction speed. Consistent use of the muscles also helps to maintain this.
Traditional Resistance Training: Limitations
Although traditional resistance training is a good way to improve strength, it is not an ideal way to improve power. Traditional resistance training focuses on the amount of force that is generated during a movement. However, power training focuses on the speed at which that force is generated. Power training involves using lighter loads to move quickly, which requires the nervous system and muscle fibers to respond rapidly. Many people who regularly engage in traditional resistance training experience difficulty moving quickly despite having sufficient strength. This is because they have not focused on developing the speed necessary to generate force quickly.
Components of Effective Power Training
Effective power training includes a few specific components. First, the emphasis is on speed. Second, the training is conducted under conditions of control. Third, the speed of movement should be fast on the upward phase of the movement (the concentric phase). Finally, the speed of movement should be slow on the downward phase of the movement (the eccentric phase).
Examples of Exercises for Older Adults
Older adults may find the following exercises beneficial for improving their power:
- Chair rises with a weighted vest
Quickly stand up and then slowly sit back down - Wall push-ups
Push against a wall quickly and then slowly lower
Gym-Based Examples
In a gym setting, older adults can apply the principles of power training to various exercises. Some examples include:
- Sit-to-stand squats from a bench
- Leg press with a light load. Quickly lift the weight and then slowly lower the weight.
- Step-ups. Step quickly onto a step and then slowly lower the step back down.
- Medicine ball throws (if applicable and safe)
Training with power is a high-impact way to increase your strength and speed. But if you don't use proper technique and safety guidelines, you could injure yourself. Here's how to train safely:
1. Form is more important than speed
To ensure that you're using proper technique when lifting heavy weights, consider working with a personal trainer or coach. Even if you've lifted before, there are always good things to learn from an experienced trainer. In fact, in many cases, spending a few sessions with a trainer can be the smartest thing you can do to protect your joints and tendons.
2. Use low to moderate weights
In general, a good rule-of-thumb when training for power is to lift no more than 20-30% of your One-Repetition Maximum (1-RM). Lifting lighter weights will allow you to move quickly while minimizing the amount of strain you put on your joints and tendons.
3. Keep your workouts simple and focused on quality over volume
Here are some general guidelines when starting a power workout routine:
- 8-10 repetitions per exercise
- 2-3 sets
- Focus on quality of your lifts and avoid getting fatigued. If your speed decreases during a set, stop immediately. Remember, this isn't about grinding through a workout; this is about moving quickly!
4. Build up slowly
Begin by lifting very lightly, focus on proper form, and gradually increase the weight as you become more confident and comfortable. Building up too quickly will increase your chances of injury. Instead, start with light weights and gradually increase them week-by-week.
Additional injury prevention tips
- Be careful with jump-based power training if you are not accustomed to impact. Jumping is a great way to improve your power, but it can also cause injuries if you're not prepared for it.
- If you are an older adult or haven't been active recently, start with basic resistance training and progress to power training once you develop a solid base of strength.
Avoid Making the Opposite Mistake
While many people fail to incorporate power training into their workout routines, this is a mistake. However, training only for power is also a mistake. Each type of training provides its own unique benefits. A well-rounded workout routine should include a combination of:
- Strength Training for muscle and bone density
- Endurance Training for cardiovascular fitness
- Balance Training to reduce falls and fractures
- Power Training for functional ability and speed
The Best Workout Routine
One of the reasons why having a balanced workout routine often works better than focusing on a single type of training is because it helps to create a more complete overall picture of fitness. For example:
- Strength Training builds muscle and increases bone density.
- Endurance Training improves heart and lung function.
- Power Training builds speed and improves functional ability.
- Balance Training reduces the risk of falls and fractures.
Long-Term Health
Power declines much faster than strength does. Additionally, it is closely tied to mobility, reducing the risk of falls, and promoting long-term independence. Therefore, to maintain your physical abilities throughout life, do not just train to build strength. Train to be both strong and fast.