Stay Independent With Power Training

Clint Choquette, Physical Therapist, Nampa Idaho

As we age, it’s common to focus on preserving flexibility, balance, or even cardiovascular fitness. But something that often gets overlooked is muscular power, which is the ability to produce force quickly. While strength is important, power declines much more rapidly with age and may be a better predictor of physical function, fall risk, and independence in older adults.

Power is what helps you catch yourself during a trip or rise quickly from a chair. It also a big determinate of our performance as an athlete. It’s the combination of strength and speed — and it’s critical for maintaining function and performance especially as we age.

Research highlights this point clearly. A 2009 study published in the Journal of Gerontology found that lower limb power is more strongly associated with functional performance than muscle strength alone in older adults. Participants with greater leg power performed better on tasks like stair climbing and walking speed, both of which are essential for everyday independence.

Another study in Medicine & Science in Sports & Exercise (2010) showed that power training — even more than traditional strength training — led to greater improvements in physical performance measures like balance, reaction time, and agility in older individuals. These are exactly the kinds of qualities that can reduce the risk of falls and related injuries, which remain a leading cause of disability in aging populations.

There’s also growing evidence that power-based exercises (e.g., fast sit-to-stands, step-ups, light jump training, or resistance training with speed) can improve neuromuscular function and proprioception, both of which contribute to fall prevention. For example, a 2016 systematic review in Sports Medicine concluded that power training improves mobility and balance and may reduce fall risk in older adults, particularly when tailored to individual ability.

Importantly, power training isn’t just for athletes. It can and should be scaled for anyone — from a 65-year-old golfer to an 85-year-old retiree who wants to stay independent at home. Movements can be simple and safe, with a focus on control and speed of movement, not just heavy lifting.

At Habits Physical Therapy, we integrate age-appropriate power development into our rehab and wellness programs. Our goal is to help individuals not only recover from pain but thrive — to move with purpose, prevent future injury, and maintain the physical capacity to enjoy life fully.

Contact:

8 6th St N ste 102, Nampa, Idaho 83607

406-560-1048