Sawyer said power training was particularly important for aging adults, and needs to be paid more attention to in this age group.
“Muscular power is one of the first physical capacities we lose as we age, yet maintaining it is critical for performing daily activities, reducing fall risk, and, remarkably, lowering all-cause mortality,” he said.
“Strength tends to decline gradually over time, but power declines much more rapidly, often beginning in the fourth and fifth decades of life. This has direct real-world implications. Power is what allows you to catch yourself when you trip, climb stairs efficiently, react quickly, and maintain independence,” Kovacs pointed out.
Kovacs said the main reason power lifting, or the ability to produce force quickly, is underutilized in aging adults is perception.
“Many people think power training is unsafe or only for elite athletes. In reality, it can be safely incorporated using simple movements like faster sit-to-stands, step-ups, medicine ball throws, or even brisk walking with intentional acceleration,” he said.
“While traditional power exercises like Olympic lifts can be intimidating and technically demanding, power training doesn’t have to be complex. Simple movements like jumping, throwing, or even explosive body weight exercises can be highly effective,” Sawyer continued.
“The key is not maximal intensity, it’s intentional speed of movement under control,” Kovacs added.
