The swing of a golf club or a tennis racket, swimming, walking up a steep hill, biking, ascending steps/stairs, and even standing up from a chair (including those that flush) are all examples of the vital human movement resource known as power.
For most people of pre-retirement age, this is a relatively easy proposition that does not require much consideration to perform (unless training for competitive athletics). However, for retired adults, everyday activities like climbing stairs, rising from a kneeling or seated position, stepping off a curb, and walking require power.
If you don’t use and train your body to retain these abilities, you will lose them. Not staying active and exercising regularly can lead to severe problems with power production movements, which adversely impact stability and agility. This can increase the chance of falls and the need for help as you age.
Now, let’s discuss the difference between strength and power exercises and why both are important. Strength exercises are about how much weight your muscles can move.
For example, lifting a heavy bag of dog food is a strength task. Power exercises are about how quickly you can move that weight. Imagine pushing a stalled car off the road—that’s a power task.
Strength exercises are typically done with heavier weights and slower, controlled movements. They build the muscle fibers needed for maximum force exertion.
For instance, a heavy barbell squat, where you lift a challenging weight for a few reps, builds muscle mass and bone density.
On the other hand, power exercises focus on explosive movement, often with lighter weights or just your body weight. A perfect example is a squat jump.
You squat down and jump up as high as possible, using your muscles to move quickly. This trains your muscles to react and produce force quickly, crucial for quick actions like catching a bus or stopping a fall.
Both strength and power training are essential for maintaining quality movement and performance. Strength training keeps you capable of handling heavy loads, while power training ensures you can move quickly when needed.
To incorporate both into your routine, you might do the following:
- Strength Exercise (Heavy Barbell Squat): Stand with feet shoulder-width apart, a barbell resting on your shoulders. Bend your knees and lower as if sitting back into a chair, keeping your back straight. Push through your heels to lift back up to standing. The focus is lifting as much weight as possible with good form for a few repetitions.
- Power Exercise (Squat Jump): Stand with feet shoulder-width apart, no weights. Lower into a squat position and then explode upwards into a jump. Land softly and immediately lower into a squat again, ready for the next jump. The focus is on the speed of the movement, jumping as quickly and as high as possible.
For those who are just starting or are out of shape, begin with a simple sit-to-stand exercise:
- Sit-to-Stand Exercise: Place a chair against a wall to prevent it from tipping. Sit down slowly, then stand up quickly when you touch the chair. Repeat this movement several times, focusing on standing up’s quick, powerful motion.
Incorporating these exercises into your daily routine can significantly improve your ability to perform lower body movements and maintain the necessary muscle power for essential life skills.
By engaging in both strength and power training, you can enjoy a more active, independent lifestyle and better overall health as you age.
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging