Why Training Power is Vital for Healthy Ageing and Longevity
When we think about staying healthy as we age, most people focus on strength and cardio fitness. And while these are undeniably important, there’s one element of fitness that often gets overlooked but plays a crucial role in ageing well: power.
Power is your ability to move quickly and with force—think about getting up from a chair in one smooth motion, catching yourself from a fall, or reacting quickly to avoid a trip. These are things we don’t usually think about until they start to get harder. The problem? We lose power faster than strength or cardio health as we age, and that decline can impact your independence, mobility, and overall quality of life.
The Decline of Power with Age
Starting in our 30s, power declines faster than strength. This happens because power relies on a combination of muscle strength, speed, and coordination. Without regular training, our fast-twitch muscle fibers—the ones responsible for quick, powerful movements—start to diminish. By the time we reach our 60s or 70s, the loss of power can make everyday tasks harder and increase the risk of falls and injuries.
The good news? Power can be trained at any age. Whether it’s learning to perform quick, controlled movements like box step-ups or explosive exercises like light medicine ball throws, targeted power training can help reverse some of the decline.
The Fast-Forward Effect of Pain and Injury
Pain or injury can dramatically accelerate the loss of power and strength, especially as we age. If you’ve ever been sidelined by back pain, a knee issue, or even something as simple as a sprained ankle, you’ll know how quickly you start to lose confidence in your body. You might avoid certain movements or tasks altogether, leading to muscle atrophy, stiffness, and a decline in power.
The longer you’re inactive, the harder it becomes to regain what you’ve lost. That’s why addressing pain and injury as soon as possible is so important. With a focused rehab plan, you can rebuild strength and power, regain confidence in your body, and prevent further decline.
Why Rehab is Crucial
Rehab isn’t just about fixing the injury or managing pain—it’s about getting you back to full function and, ideally, stronger than you were before. A good rehab program will focus on rebuilding power alongside strength and mobility, so you’re not just pain-free but prepared to tackle life’s demands with confidence.
The sooner you start rehab, the better. Waiting can lead to compensations where your body starts “cheating” to avoid pain, which can set you up for further injuries or long-term weakness.
Training Power for Longevity
Think of power training as an investment in your future self. It’s not about becoming a high-level athlete—it’s about keeping your body capable of doing the things you love. Whether that’s playing with your grandkids, hiking with friends, or simply moving through your day with ease, maintaining power is key to staying active and independent as you age.
Power training can be simple and accessible, often involving bodyweight exercises or light weights combined with speed. Movements like chair stands, light kettlebell swings, or quick side steps can all improve power. The most important thing is to keep challenging your body to move quickly and efficiently, while building strength and coordination.
The Bottom Line
Ageing is inevitable, but the decline in power, strength, and mobility doesn’t have to be. By prioritizing power training and addressing pain or injuries quickly, you can maintain your independence, reduce your risk of falls, and enjoy an active, fulfilling life.
If pain or injury is holding you back, don’t wait—let’s work together to build a plan that gets you back on track and feeling your best. After all, your future self will thank you for it!
