By Rita La Rosa Loud, B.S. 

What is power training?

If you regularly follow my senior fitness column, you’ve heard plenty about strength training and may wonder, “Do I need power training, too?” It’s a fair question!

So, what is power training? Why should seniors care? Muscle power is the ability to use strength quickly. In other words, it is defined as strength plus speed. It matters because many ordinary daily movements are not just about being strong – but about being able to move safely, efficiently, sturdily, particularly, fast enough when needed, for instance:

• Getting up from a chair

• Climbing stairs

• Reacting swiftly to maintain balance

What slows down aging?

Aging is normal, but it affects people differently. Some older adults notice changes in strength, balance, or mobility sooner than others. Clearly, we cannot stop aging, but we can age better by understanding what causes physical decline such as:

• Loss of muscle mass and strength

• Slower reactions and coordination

• Less activity, which speeds decline, and

• Nervous system changes that slow muscle response

What’s the good news?

First, the challenge: Without regular activity and resistance exercise, muscle loss can weaken tendons, ligaments, and bones. Over time, this may contribute to sarcopenia (muscle loss), dynapenia (strength loss), and kratopenia (power loss). (Source: ACSM Sept/Oct 2025).

• Research purports that muscle power may decrease with age more quickly than strength.

Now, the encouraging news:Strength and power training can help slow or reverse many of these changes while improving everyday function.

What are power exercises for seniors?

Before adding power exercises, build a base of strength first (MacMillian, J. (2026). Strength & Conditioning Journal).

• Strength training builds the foundation through movements such as squats, deadlifts, and presses.

• Power training adds speed to that strength with exercises such as fast chair stands, quick step-ups, medicine ball throws, band punches, and quick step drills.

What do studies show?

Research continues to show that muscle power – not strength alone – is closely linked to how well older adults move and function day to day. (Antifrail: Why Muscle (Power) Matters in Aging, ACSM Sept/Oct 2025).

• Power tends to decline faster with age than strength.

• Power training can improve mobility and help reduce fall risk.

• Improved power may support greater independence and quality of life.

Why does power training matter?

When introduced safely and appropriately, power training can be a valuable part of an older adult’s exercise program. It may help seniors:

• Improve mobility and everyday function

• Support balance, independence, and confidence, and

• Promote healthy aging, longevity, and overall quality of life

Build strength and power in the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College adult group fitness program. It includes resistance training, cardiovascular exercise, stretching, balance work, and functional movements. We are located at Presidents Place, 1250 Hancock St., Quincy. Call 617-405-5978 to tour, inquire about complimentary training and obtain registration procedures. Street parking is available; a parking garage is next to the building. 

About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978 or by email at Rita.larosaloud@quincycollege.edu.