Muscle power declines with age

As people grow older, their ability to generate force quickly—known as muscle power—often decreases. This decline can make everyday tasks like standing up from a low chair or climbing onto a sidewalk slower and more difficult.

Muscle power starts to decline in the 30s

According to Stephen Sayers, a researcher at the University of Missouri, muscle power begins to decline in the 30s, long before most people notice a real loss of strength. Studies show that muscle power can decrease by 3-4% per year in older adults, especially when muscles are not regularly used.

Power training can improve functional movements

Research published in the Journal of Aging and Physical Activity in 2007 suggests that power training—high-speed resistance training—can be more effective than traditional strength training for improving functional movements in older adults. Sayers notes that people who start power training can see increases in strength of 25 to 30%.

Muscle power is crucial for fall prevention

Muscle power is essential for preventing falls, relying on fast-contracting muscle fibers that decline more quickly with age. These fibers are not often used in daily life and require deliberate training. Explosive speed also depends on the nervous system, which becomes less effective over time, with nearly half of the nerves that control muscles being lost by the age of sixty.

Walking speed indicates fall risk

Claire Morrow, a physiotherapist at Hinge Health, highlights that walking speed is a key indicator of fall risk. Even strong individuals can fall if they cannot stabilize their bodies quickly after tripping. Laboratory research by Sayers shows that power training helps people move their limbs faster and regain balance more effectively.

Signs of muscle power loss can be subtle

Morrow suggests checking if it's easy to lift a suitcase and place it in an airplane overhead compartment or if one feels the need to use a handrail when going up and down stairs. A simple self-test involves doing single-leg heel raises, aiming for thirty repetitions on one leg.

Safe ways to develop muscle power

To develop muscle power safely as one ages, it is not necessary to be an athlete. Using lighter weights and performing the concentric phase of movements explosively, while keeping the eccentric phase slow and controlled, can be effective. Sayers recommends starting with machines in a gym for better control and range of motion. Power training can also be done at home with bodyweight squats, weighted vests, or fast squats on a chair. Any movement that adds resistance and is done quickly can be beneficial.