Power Training for Powerful Aging

As we all know, strength training and keeping our muscles strong as we age is very important to keep up our balance and prevent falls. However, muscle strength and power are different and recent research has shown that muscle power in more important in remaining functional as we age. So, when trying to focus on maintaining your function as you age, put less of your focus on load (weight) and more focus on your movement speed. Performing high speed movements at 20-40% of your 1 rep maximum helps train your muscle power and is better tolerates by those with joint conditions that training muscle strength. There are a few things to keep in mind when training this way to keep yourself safe and injury-free.

• Don't sacrifice good form for speed
• If you are moving too quickly, or you chose a weight too heavy, your form may not be perfect. So, start out small and keep a close eye on your form before going too heavy or quick
• Gradually increase speed of movements
• When you first being training muscle power, gradually increase the speed at which you are performing your movements. This will ensure proper form and safety during your workout.
• Safety is your priority
• With all things, safety is number one. If this type of workout does not feel good or bothers something, stop and do something different. You do not want to injure yourself just because you are trying to perform a specific type of exercise. 
• It is better to use body weight, resistance bands or free weights for this type of training
• Using weight machines and cable exercises may become unsafe for this type of movement. Stick to body weight, bands and free weights for a safer, more effective workout.