Many people head to the gym with goals like building muscle, losing fat, getting stronger, or improving endurance. However, there is one aspect of fitness that is often overlooked — power. Power is the ability to generate force quickly, and it plays a crucial role in both athletic performance and everyday life.
Power is essentially the amount of work you can do over time. It’s not just about the force you can produce, but how fast you can do it. Power is required for explosive movements like jumping, throwing, and swinging a golf club. For example, in baseball, the velocity of a fastball is a key performance metric for pitchers, while in track and field, speed and jump height are often critical.
Even if you're not an elite athlete, power still matters. It helps you stand up from a chair, lift heavy objects, or play with your kids. Power is one of the primary markers of health and wellness, alongside strength, VO2 max, and vital signs. Without it, basic activities become much more difficult. While strength is about how much force you can generate, power is about how fast you can produce that force.
Unfortunately, power declines with age. Research shows that the average person's maximum power production drops by more than 50% between the ages of 20 and 80. This decline is due to both muscle loss and reduced muscle efficiency. Sarcopenia, or the loss of muscle mass with aging, particularly affects type II muscle fibers, which are responsible for strength and power. These fibers are fast-twitch fibers, which are powerful but fatigue quickly. Type I fibers, which are slower but more resistant to fatigue, are used in endurance activities.
Both strength and power are essential for daily function, but power loss may be even more detrimental. Research suggests that power output is more closely linked to functional declines than strength. As power decreases, so does the ability to perform everyday tasks like standing up or lifting objects overhead.
Training for power can help you not only achieve your fitness goals but also improve your long-term health. Before you start power training, it’s useful to assess your current power levels.
There are several ways to test power. One simple method is the sit-to-stand test. Sit in a chair, cross your arms over your chest, and stand up and sit down five times as quickly as possible. Your time will give you a general idea of your power output. For a more detailed assessment, you could try a vertical jump test, a cycling power test, or an upper body power test using movements like the snatch or power clean.
Improving power is all about moving quickly. In the gym, focus on executing reps as fast as possible during the concentric phase (when the muscle shortens). For example, in a squat, the concentric phase is when you’re standing up. Aim to move quickly, even when lifting lighter weights. Research shows that peak power is often achieved when lifting around 70% of your one-rep max.
Power training is safe and effective, even for older adults. Just remember to allow for adequate rest between sets—3 to 7 minutes—to replenish your muscles’ energy stores. Over time, as your power improves, your strength will likely follow, enhancing both your fitness and longevity.
For a deeper dive, check out my Medium article on the topic (free article link)
References
Runge M, Rittweger J, Russo CR, Schiessl H, Felsenberg D. Is muscle power output a key factor in the age-related decline in physical performance? A comparison of muscle cross section, chair-rising test and jumping power. Clin Physiol Funct Imaging. 2004 Nov;24(6):335-40. doi: 10.1111/j.1475-097X.2004.00567.x. PMID: 15522042.
Radaelli R, Trajano GS, Freitas SR, Izquierdo M, Cadore EL, Pinto RS. Power Training Prescription in Older Individuals: Is It Safe and Effective to Promote Neuromuscular Functional Improvements? Sports Med. 2023 Mar;53(3):569-576. doi: 10.1007/s40279-022-01758-0. Epub 2022 Aug 29. PMID: 36036337.
Radaelli R, Trajano GS, Freitas SR, Izquierdo M, Cadore EL, Pinto RS. Power Training Prescription in Older Individuals: Is It Safe and Effective to Promote Neuromuscular Functional Improvements? Sports Med. 2023 Mar;53(3):569-576. doi: 10.1007/s40279-022-01758-0. Epub 2022 Aug 29. PMID: 36036337.
Reid, Kieran F.; Fielding, Roger A.. Skeletal Muscle Power: A Critical Determinant of Physical Functioning in Older Adults. Exercise and Sport Sciences Reviews 40(1):p 4-12, January 2012. | DOI: 10.1097/JES.0b013e31823b5f13
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