Muscle power, or how quickly you can use your strength, is emerging as a vital marker of health and longevity. Research tracking thousands over two decades reveals power predicts survival better than strength alone, highlighting the need to rethink exercise priorities.
Power is crucial for everyday safety—catching yourself from a fall or moving quickly across busy streets. It peaks in early adulthood but declines faster than strength, underscoring the importance of targeted training from your 30s onward.
Incorporate power into your routine with stair running, plyometric hops, or medicine ball throws. These exercises improve balance and coordination, reducing fall risk.
At the gym, focus on explosive lifting using 50–70% of your maximum weight for 6-8 reps, moving quickly but controlled. This approach is gentler on blood pressure and muscles than traditional heavy lifting.
Starting power training early helps maintain speed, agility, and independence throughout your life, making it a cornerstone of healthy aging.