Maintaining Power at Any Age
As we age, our power and strength decline significantly. Learn how to maintain power at any age with these 4 exercises. Understand the difference between strength and power and how to make the most of them.
Dan Go
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Every decade over 40 our power declines by 17% & our strength declines by 10%.
— Dan Go (@FitFounder) March 14, 2023
By the age of 70, you will lose around 51% of power & 30% of strength.
We lose power at almost TWICE the amount we lose strength.
Here are 4 exercises to maintain power at any age: pic.twitter.com/yZ71rvmcuu -
What's the difference between strength & power?
— Dan Go (@FitFounder) March 14, 2023
Strength is your body's ability to overcome resistance.
Power is your body's ability to overcome resistance as well as how fast you move the load & how well you can absorb it.
You want to maintain both as you age. pic.twitter.com/CSDl4HwUxz -
Disclaimer: Before doing these exercises follow these 4 rules
— Dan Go (@FitFounder) March 14, 2023
Rule #1 - Start slowly
Rule #2 - Start with low volume
Rule #3 Work your way up using good form
Rule #4 - Be mindful of exercise selection
Only do exercises in a safe manner according to your level of expertise. -
Medicine ball throws
— Dan Go (@FitFounder) March 14, 2023
Med ball throws build power & strength.
You can throw down with an upper body or a total body emphasis or do a chest press or rotation movement.
Find a wall or a surface that won't break and use a medicine ball that doesn't bounce back. pic.twitter.com/g6bZ82jYGl -
Jumping exercises
— Dan Go (@FitFounder) March 14, 2023
Plyometrics aka. jump training focuses on explosion & power.
Beginners can start with something low-intensity as jump rope or jumping jacks. Intermediate trainees can use box jumps.
Proceed with caution as the landing is where the stress happens. pic.twitter.com/7XOMshsA6w -
Sled work
— Dan Go (@FitFounder) March 14, 2023
The sled allows you to train power in a safe & effective way.
It's easy on the joints since because you're not putting load on the body.
Sled pushes & sled pulls done for speed and/or distance are great ways to train power with a low risk of injury. pic.twitter.com/WA2K7QEd9Y -
Sprinting
— Dan Go (@FitFounder) March 14, 2023
Running sprints can help build speed & power while increasing muscle & cardiovascular capacity.
It helps you train acceleration, deceleration & the stumble reflex, which is where your front foot goes in front to prevent you from falling when you trip over an object. pic.twitter.com/omSfGX8rdt -
How to train power as you age
— Dan Go (@FitFounder) March 14, 2023
1) Medicine ball throws
2) Jumping exercises
3) Sled work
4) Sprints
Always make sure to start slow & always allow yourself to work up to doing exercises with intensity.
Do these with a professional to ensure you're using the proper form. -
Aging gracefully is not just about being strong, it's about being powerful.
— Dan Go (@FitFounder) March 14, 2023
Use these 4 exercises to maintain your youth as you age.
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— Dan Go (@FitFounder) March 14, 2023
Every week I give tips on getting lean, increasing energy, and how to stay youthful as you age.
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