Weight or resistance training, also dubbed strength training, is critical for older adults. But the force you use to do the exercises — power training — could be just as important, if not more, for healthy aging
Power training involves moving faster instead of lifting heavier weights. This trains fast-twitch muscle fibers — the ones responsible for explosive movement — that can decline with age, perhaps more quickly than overall strength
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Several studies have confirmed that power training can lower fall risk and improve functional capacity. This translates into better quality of life and more independence for older adults, says Peter Ronai, an exercise physiologist and clinical professor of exercise science at Sacred Heart University in Connecticut
“The overarching benefits can have lifelong positive effects on health-related quality of life,” Ronai says
If you lose your footing and are about to fall, for example, being able to quickly respond and regain your stance could literally “save your life,” Ronai says.
Strength vs. power training
Strength is the maximum weight or tension that you can handle, while power is the amount of force you can generate in a period of time. Power training isn’t about moving the heaviest load; it’s about moving a load or your body as fast as possible, says Ronai, who’s also a fellow of the American College of Sports Medicine.
You do the concentric part of the movement (the lift, as with pulling up when doing a bicep curl) explosively and quickly; then you do the eccentric part of the movement slower and controlled. In other words, it’s not just about lifting and lowering a weight faster than normal
Power training may sound like high-intensity interval training (HIIT), but HIIT involves going at your maximum (or at least a higher) capacity fast for a short burst of time, then easing up intensity for a bit. Power training isn’t about reaching your max, though you need power to do HIIT, Ronai adds
In a nutshell, you can practice power training by moving a load as quickly as possible with a controlled, explosive movement — while ensuring safety.
How power training measures up
A 2025 report in Mayo Clinic Proceedings finds muscle power is a better predictor of mortality than strength in middle-aged and older adults. Muscle power might decline earlier and more rapidly than strength, the authors say.
Type II, or fast-twitch, muscle fibers that produce force are usually the first ones that start to decay, Ronai explains. Good news, though: You may not lose them as quickly if you keep those muscles and nerves moving (quicker than normal, of course, he adds)
Benefits of power training for older adults
Power is essential to prevent falls, Ronai says. When you trip and are about to fall, your body knows it, but you may not be able to stabilize yourself in time if your limbs aren’t used to moving faster. Power training can boost that skill
Research shows power training can improve physical function so you stay independent as you age. For instance, you need power to carry groceries and lift them onto the counter, make it from the couch to the front door for a delivery, place a bag into an overhead compartment on a flight or cross a busy street quickly, Ronai says
Incorporating power training into your fitness routine along with strength training could curb hospitalizations, according to a 2024 report in The Journal of Nutrition, Health and Aging
Power training can be done with others, so it can check the box for much-needed social connections too. It can also involve props and be competitive, like a drill, Ronai says
“It can almost be more fun than any other type of training,” he adds.
