Power Over Strength? Why Speed-Based Training May Be Better for Ageing Muscles

Alastair Hunt
13 minutes ago
5 min read

As we age, staying active and independent becomes increasingly important - and challenging. A major reason is the natural decline in muscle function, which makes everyday tasks like standing from a chair or climbing stairs more difficult. While traditional strength training has long been recommended, a growing body of evidence suggests that power training - exercises done quickly and explosively - may offer even more benefits for older adults.

A 2022 systematic review and meta-analysis (Byrne et al) published in the European Review of Aging and Physical Activity has added weight to this idea. The study compared the effects of power training with traditional strength training in adults over 65, analysing data from 15 randomised controlled trials involving 583 participants. Power training emerged as the more effective option across a range of outcomes, particularly when it comes to performing daily activities that require quick movement.

Muscle loss - and power - start declining in the 40s, don't wait until your 60s to get started.

As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at bottom of page.

What’s the Difference Between Power and Strength?

Muscle strength refers to how much force your muscles can exert. In contrast, muscle power is the ability to produce that force quickly—think of it as strength plus speed. As we get older, power declines more rapidly than strength, and this reduction can have a bigger impact on functional abilities. For instance, rising from a low seat or catching yourself from a fall are power-dependent actions.

The reviewed studies defined power training as exercises aimed at increasing movement speed and the rate of force development. This typically involved using lighter weights at higher speeds. Strength training, on the other hand, involved heavier weights lifted more slowly.

Who Was Studied?

All participants were aged 65 or older, with average ages typically in the mid-70s, and some studies including participants into their 80s. They were generally healthy older adults, though many had age-related declines in physical function. Importantly, individuals with severe musculoskeletal or neurological conditions were excluded to ensure the results apply to the broader older adult population.

The participants were drawn from varied settings, including community-dwelling seniors and those in assisted living or outpatient rehabilitation. Some studies included mixed-gender groups, while others focused solely on women. Although specific ethnicity data were rarely reported, the research was conducted across diverse international settings, enhancing the relevance of the findings to different populations.

Key Findings

The review broke outcomes into three main categories: pure muscle power, performance on generic physical tests, and tests with a speed component. Across the board, power training showed greater improvements than strength training.

Muscle Power: Power training led to significantly larger gains in both upper and lower body power. On average, these improvements were about 25% greater than with strength training.
Generic Physical Tests: These included walking endurance, balance, and the number of chair rises completed. Again, power training led to better results, improving performance by approximately 9% over strength training.
Speed-Based Functional Tests: Activities like fast stair climbing, quick chair rises, or the “timed up and go” test also showed modest but clear advantages for those doing power training - roughly 10% greater improvement.

Interestingly, none of the studies measured changes in actual daily physical activity (like number of steps or time spent walking), which is a limitation the authors highlighted.

Why It Matters

Functional independence in older age is closely tied to physical performance. Faster declines in muscle power compared to strength mean that older adults may lose the ability to perform tasks like standing up quickly or avoiding a fall before they lose their general muscle strength. This makes targeting power a crucial strategy for maintaining independence.

Furthermore, traditional resistance training may not be optimally designed for these real-life functional needs. The emphasis on slow, heavy lifting might not translate well into the quick movements needed for everyday tasks.

Practical Takeaways

If you're an older adult—or are working with one—there are some useful pointers from this study:

Incorporate Speed into Training: Exercises should include a focus on performing movements quickly. For example, rising from a chair "as fast as possible" while maintaining good form.
Use Lower Loads: Literature suggests the ideal load for power training in older adults is about 20–30% of your one-rep maximum. That means using lighter weights than traditional strength training.
Prioritise Safety and Supervision: Power training can be safe for older adults, especially when guided by a professional. It’s often done using machines or bodyweight, and under supervision.
Train for Function, Not Just Strength: The goal isn’t to lift the heaviest weight, but to improve the ability to move quickly and efficiently.
Be Consistent: The interventions studied lasted at least eight weeks. Consistency matters more than intensity when it comes to seeing functional gains.

Before starting a new exercise regime, particularly one that involves fast movements or weights, it’s crucial to consult a qualified physiotherapist or fitness professional experienced in working with older populations.

Final Thoughts

This comprehensive review reinforces a simple but often overlooked truth: how quickly we can move matters just as much as how much we can lift. As muscle power declines faster with age than muscle strength, training approaches need to shift accordingly. Power training may offer a more direct route to maintaining independence, reducing fall risk, and improving quality of life. While more research is needed - especially on long-term effects and real-world activity levels—this study offers strong evidence that it's time to rethink resistance training for older adults.

If you're past midlife and want to stay mobile, don't just think about getting strong - think fast, too.

Changing your health for the better is about progress, not perfection, and even small changes can make a meaningful difference over time. For most people, improving health and vitality is about finding motivation and prioritising self-care - with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle and circumstances, The Whole Health Practice is here to help.

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Stay Healthy,

Alastair

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