When it comes to aging well, how fast you can use your strength may matter more than how much strength you have. A major long-term study in Brazil found that muscle power, the ability to generate force quickly, is a stronger predictor of longevity than muscle strength.
Power helps in everyday situations like catching yourself from a fall or crossing a street on a timer. Unfortunately, it peaks in early adulthood and declines quickly without training.
To build power safely, focus on stair running, hopping, and skipping. Plyometric exercises can be included but should be scaled according to your fitness level.
Weightlifting should emphasize explosive movements during the concentric phase with moderate weights. This improves power without excessive cardiovascular stress.
Training for power can keep you agile and confident, reducing fall risks and enhancing your independence as you age.