The Strength-Elevating Workout

In recent years, health experts have underscored the significance of cultivating power – utilizing muscles in dynamic bursts – for maintaining a healthy and robust aging process. Power enables you to effortlessly lift a bag of mulch into your trunk and provides the ability to arrest a slip or swiftly regain balance. While strength aids in sitting down, power is what propels you upward.

For individuals over 65, an uncomplicated gauge of power, particularly in the legs, is the sit-to-stand test. (Complete the sit-to-stand test in 30 seconds.)

Should your score indicate a need for enhanced power, physical therapist Ali Hartman recommends starting with three straightforward exercises. Similar to strength training, building power involves consistent and progressive training of the entire body, with a focus on the legs and core. Aim for two to three sets of eight to 10 repetitions several times a week.

Exercises:

1. Squat: Using a chair, replicate the sit-to-stand test, emphasizing standing up quickly (power) and lowering yourself slowly back down (strength).

2. Hinge: Lie on your back with knees bent and feet flat on the floor. Lift your hips into a glute bridge position quickly (power) and lower them slowly to the ground (strength).

3. Push: From a standing position, place hands on the wall and move feet back about a foot away. Push off from the wall rapidly (power) and lower slowly back down (strength).

Adding Resistance:

While bodyweight exercises are effective, introducing weights intensifies engagement. Start with light weights, gradually increasing to challenge and improve your body.

Dr. Jones suggests four movements, two to three times a week, utilizing dumbbells and a weighted slam ball. Perform each exercise for 30 seconds with a 30-second rest, cycling through all four exercises three or four times. Adjust rest times as needed and aim to increase reps.

1. Dumbbell Snatch: Hinge at the hips, explosively lifting a dumbbell from the ground to overhead in one swift motion.

2. Dumbbell Power Clean: Start in a squat position, lifting dumbbells explosively to your shoulders.

3. Slams: Lift a slam ball overhead using full extension, then slam it to the floor between your feet, repeating the motion.

4. Squat Jumps: Rapidly explode into a jump from a squat position, landing lightly and repeating.

Mastering Explosive Power:

Once proficient in the above moves, incorporate the power skip, an explosive version of a regular skip, enhancing existing power and balance.

Power Skip: Elevate one leg into the skipping motion while propelling your supporting foot off the floor, repeating in a continuous motion.

For those already engaged in a regular strength training routine, seamlessly integrate these movements or alternate focused days between power and strength training.