Weight and resistance training are important for older adults, but the speed at which those exercises are performed, known as power training, may be just as critical for healthy aging, according to an article by AARP’s Kristen Fischer.

Power training involves moving faster rather than lifting heavier weights, thereby training the fast-twitch muscle fibers responsible for explosive movement. These fibers can decline with age, potentially faster than overall strength, according to Peter Ronai, an exercise physiologist and clinical professor of exercise science at Sacred Heart University in Connecticut.

"The overarching benefits can have lifelong positive effects on health-related quality of life," Ronai told AARP.

Power is essential for preventing falls, Ronai said, since the ability to quickly stabilize the body when tripping depends on limbs being accustomed to fast movement. It also supports everyday tasks such as carrying groceries, rising from a couch, or crossing a street quickly.

Those at greater risk of falling should follow a strength-first, speed-second approach, Sabrena Jo, senior director of science and education at the American Council on Exercise, told AARP. Foundational movements such as sit-to-stands, step-ups, and light resistance-band rows should be mastered with slow, controlled technique before speed is introduced, and only during the lifting phase of the movement.

Safety recommendations from the article include working with a professional to evaluate individual capabilities, sticking to low-impact exercises, using a spotter, training in a clutter-free area, and avoiding sacrificing form for speed. Suitable tools include resistance bands, free weights, body weight, or water-based exercise, since many machines are not ideal for power training due to momentum issues.

To read the full article, published on the AARP website, click here