Move Faster, Live Longer: The Surprising Science of Power Training for Aging Adults

While strength training has long been championed for its benefits in building muscle and bone density, emerging evidence suggests that muscle power—the speed at which you can use your strength—may be even more important for aging well.
A major study tracking thousands of adults found that those with greater muscle power had a lower risk of early death compared to those with just high strength. The ability to react quickly, such as catching yourself during a stumble, is crucial for preventing falls—a common and serious risk for older adults.
Power declines more rapidly than strength as we age, making it vital to incorporate power-focused exercises into your routine. This could be as simple as doing your usual movements faster, like quick stair climbs, or adding short bursts of jumping or sprinting.
In the gym, power training means moving weights quickly rather than just lifting heavy. Experts recommend using moderate weights and focusing on speed during the lifting phase, with plenty of rest between sets to maximize explosiveness.
By prioritizing power alongside strength, you can enhance balance, mobility, and independence, ensuring a more vibrant and capable life as you grow older.