Good article. Was wondering if Power is the correct term. Most of the time power training is associated with power lifting.
Why should older people do power training?
February 26 2013
One area which you don’t see a lot of articles and discussions among trainers and fitness professionals is the training of older folks. And it seems like this area has become even more important with the all the health insurance crisis we are going through lately.
We know that as you get older strength training becomes critical, but it seems like power training maybe even more important.
But what is power?
Strength is the ability of muscles to produce force, whereas power is the ability of the muscles to produce force more quickly or rapidly. For example, if person A does one rep of bench press at 3 sec, while person B does the same weight in 1 sec, B has greater power.
Why older folks need power than strength?
Muscle loss: Once you hit your 40’s and 50’s, there is a steady decline in muscle mass. This decline in muscle mass (called sarcopenia) could be partly due to reduced activity and decreases in anabolic hormones with ageing.
Also, with ageing you seem to lose one specific type of muscle more than the other. There are two types of muscle fibers: Type 1 and Type 2. Type 2 fibers are the fast fibers or the power fibers. They are the fastest and the strongest and can produce power 2-4 times more than type 1. Unfortunately, with ageing, there is a preferential loss of the number and size of the these type 2 fibers. Guess what happens when you lose the fast or power muscle fibers?
Functioning: In older folks, what is important is physical functioning. It doesn’t matter if you can bench a lot or has a six pack, but can’t do your daily functions. Function is the most important factor affecting quality of life. Below is a nice picture of how loss of strength and power can gradually lead to functional limitation and finally disability. This is when your quality of life goes down, you become dependent on others, gets admitted to nursing care facility and things turn a bit sad from there onwards . So one of the critical questions in ageing research is how can we improve physical function in older people and prevent this slippery slope towards disability.
Strength or power? : Number of studies have shown that power to be associated with the ability of older adults to perform activities of daily life such as walking, climbing stairs, rising from a chair and so forth and is considered to be a stronger predictor of function than strength. Power is also a stronger predictor of falls than strength. Also muscle power declines at faster rate than strength (3-4% vs 1-2%)
So the bottom line is power maybe more important than strength in older folks.
So is power training better than regular resistance training?
Not all, but a few studies have shown an increase in power with power training than regular weight training. Strength has shown to increase to similar extent in both groups.
A recent meta-analysis looked at the same question and concluded “power raining is feasible for older folks and has a small advantage over strength training for functional outcomes”
However, there are still more questions about the optimal loading for power, volume for power, which functional outcome measures to use, the long term effects, the feasibility in frail individuals and so forth.
Ok so how the heck do I do power training?
Fast reps: When I say power training , it doesn’t mean using olympic lifts and plyometrics. Here power training means just a simple modification - lifting the load as fast possible - and keeping everything else the same.
Majority of the studies used machines, 2-3 sets for major muscle groups for 2-3 days per week and used an intensity around 70%1RM for 8-10 reps.
What about the safety?
Most studies looked at non-frail individuals so we don’t know how frail individuals can perform power training safely.
Until now, we haven’t seen any more increase in adverse outcomes in studies using power training compared to regular resistance training.
For frail individuals, a lower intensity (40% of RM) might be a better option
- Power training seems to be slightly better than regular strength training in older folks to improve physical functioning
- The only simple modification required to do power training is to lift the weight as fast as possible.
- This is a very important area of research and has lot of unanswered questions, and more research is clearly needed
- Next time when you train an older client or if you are old and working out, keep this in mind.
Anoop | Tue February 26, 2013
The problem is ‘power training’ is the wrong term. They should have named it weight lifting and have olympic lifting or weight lifting call power lifting instead. The power lifting we call it for bench, deadlift have no power component in it you know. I don’t know how that name got stuck.
Great Article Anoop,
Would the speed of power training have any negative affect on connective tissues?
Also strick form must be utilized.
Anoop | Wed March 06, 2013
I don’t think so.
And you are still doing around the same weight, the only thing different is you are “trying” to move the weight fast. So the weight is not going move really fast as you think unless it is a really light weight.
In fact, we are planning to do a study on this.
What I don’t understand is there are so many articles on muscle growth, strength by trainers, but very few on training older people to improve the function. This is the group who has money to pay trainers and probably need the training the most.
hope you are training for the bench contest!
When you say ‘move the weight fast”, are you saying this for concentric & eccentric movements or only for concentric and controlled for eccentric.
Not much info around for us older guys.
Anoop | Mon March 11, 2013
Hi S Truth,
Thanks for the comment.
Good question. The concentrics is only fast, the eccentrics is slow as usual for safety reasons.
That is very true. This was probably the first article ever on this topic! And there is not even one drug approved for improving function in older adults
as a trainer who has done some research on the topic of power training of older adults for a national level organization (The Canadian Center for Activity and Aging), I agree with most everything cited here. The task given to myself and my fellow trainers was to compile a list of exercises that could be used in a group setting for older higher functioning adults. Some issues we encountered were having large groups openly adopt the idea of moving quickly in exercise, since the mantra for so long has been “slow and controlled”. This idea of slow and controlled doesnt seem applicable when trying to prevent falls, since they are very dynamic events which need fast appropriate action to minimize injury.
With regard to power development in concentric/eccentric movement, we tried to compile exercises that had both components, and focused on recapturing the CoM once it had been shifted over the base of support. I havent had much contact with the center lately but i hope the program is still being implemented to good effect.
Anoop | Wed March 20, 2013
Thanks Jeremy for the comment!
I think so far exercise/resistance training is the only way to improve function/prevent disability in older adults. I know there is some support for vitamin D and high protein and such. But there is no drug like for diabetes, CVD for improving function. So I think this is an important topic that the exercise community needs to emphasize.
We focus on this in our lab and we will be doing a study soon. There are a lot of questions that I didn’t want to go in this article. Like the screening test for people who are more prone to functional limitations, what is the cut off, how do you diagnose it, the economic factors involved in the test used, and so forth.
Darrel Clouse | Sun June 16, 2013
Very good observation / definition of strength and power. Olympic lifting is more “power” oriented than Powerlifting. Olympic lifting is also a much more sophisticated movement. I am no chiropractor or M.D., however I have done both styles of lifting quite extensively in my earlier years. At 6’2”,198 lb bodyweight I was deadlifting 635 lbs and my clean & jerk was a puny 205 (PR). I do not know which of these lifts caused more damage to my back, shoulders, and elbow. I was foolish to be pulling that much weight on a cruiserweight frame. Other people are built better to do that sort of thing. I am 52 years old now and train almost exclusively with my bodyweight using VersusFit suspension training straps. I am currently in the best INJURY FREE condition of my life. Core, strength, power, stability, motor control, and more core. - Darrel Clouse - www.versusfit.com
Zoran Sovilj | Thu November 14, 2013
There are plenty of information about this topic in the net but some are definitely better than others. As a personal trainer i must say that i am reading your blog with pleasure. Keep up the good work.