It’s not just about being strong, it’s about being fast.
New research shows that muscle power (your ability to move quickly) is one of the first things we lose with age.
The good news is that it’s easier than you think to get it back.
Muscle power fades before strength
Many people believe that strength is the most important physical factor as we age, but research shows that power, the ability to produce force quickly. starts declining earlier and faster.
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After age 50, it can drop by as much as 4 % per year, much faster than strength.
Moving fast matters more than you think
Speed isn’t just for athletes. It helps with everyday tasks like crossing the street, stepping up curbs, or reacting quickly if you trip.
If your muscles can’t move quickly, you’re at a higher risk of injury or losing your independence.
Power training isn’t just for elite athletes
You don’t need to be in peak shape to benefit from power training.
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Simple exercises like fast-paced squats, explosive leg presses, or rapid sit-to-stand repetitions can dramatically improve your daily movement and stability.
Power training is more effective than traditional strength training
Studies have shown that high-velocity training leads to greater functional improvements in older adults than conventional strength workouts.
In fact, inactive adults who added power training to their routine saw 25–30 % strength gains in a short time.
Quick movements help prevent falls
Balance is not just about muscle, it's also about speed. If you trip and can't move quickly enough to catch yourself, you’ll fall.
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Power training builds the fast-twitch fibers and reflexes you need to stay upright.
Your brain plays a key role in muscle power
It’s not only about muscle loss. Your nervous system also declines with age, meaning the brain communicates more slowly with your muscles.
Training can keep these connections sharp and responsive.
You can lose up to half your muscle-controlling nerves
By the time you hit your 60s, up to 50 % of the nerves that activate your muscles may be gone.
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When a nerve dies, the muscle fiber it controls also dies. That’s why maintaining neuromuscular function through training is essential.
Walking and yoga aren’t enough
While walking and low-impact activities like yoga or Pilates are great, they don’t activate your fast-twitch muscle fibers.
To preserve speed and reaction time, you need to challenge your body with intentional, explosive movement.
Here’s how to start power training safely
Start light. Use about 40 % of your max weight and perform the lifting (concentric) part of the movement explosively, then lower slowly.
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Machines like the leg press or chest press are ideal for beginners and provide a safe, controlled range of motion.
You can also train at home
Try bodyweight squats at a faster pace, quick sit-to-stands from a chair, or stair climbs.
To level up, add a weighted vest for resistance. Even 10–12 reps with a focus on speed can make a significant impact over time.
This article is based on information from National Geographic.