The Benefits of Power Training for Older Adults: Enhancing Functional Ability and Reducing Fall Risk
For many older adults, regular exercise is essential for preventing deconditioning and improving the ability to perform daily activities. By increasing muscle mass and enhancing balance, exercise can help maintain independence and quality of life. But which type of training is most effective at creating these changes?
Strength training focuses on muscle building through resisting opposing forces, using free weights, machines, or elastic bands. Power training, on the other hand, combines strength with speed, requiring individuals to perform strength exercises at a faster pace while still bearing load. Recent research has shown that power-based training may offer even greater benefits for older adults, particularly in improving functional abilities required for daily living.
Why is this Important?
To understand the impact of power training, we first need to define functional ability. This refers to the capacity to perform activities of daily living (ADLs) independently, without excessive pain or fatigue (Ramnath et al., 2018). When considering your own ADLs, like doing laundry or walking the dog, we rarely consider the physical effort required—unless we’re feeling pain or fatigue. It’s safe to say that functional ability involves a range of factors, muscular strength, endurance, balance control, speed, and many more. Now when we think about power training versus strength training, we want all the added benefits at a faster rate, which power training can provide.
The Research
A review by Rice & Keogh (2009) investigated whether power training was more effective than traditional strength training in enhancing functional ability in older adults. The results were striking: 83% of the studies focused on power training reported significant improvements in functional performance, compared to only 44% of those focusing on strength training alone (2009). This suggests that power training may be a more powerful tool for improving ADL capabilities!
Another study examined how power training may decrease fall risk by improving balance in older adults (Orr et al., 2006). Researchers randomly assigned older adults into 8-12 weeks of either low, medium, or high levels of power training and trained twice weekly (2006). The results showed that regardless of the intensity level, power training led to notable improvements in balance, muscle strength, and muscle contraction velocity; all of which are key factors in fall prevention.
Safety Considerations
You may be wondering – how safe is power based training? As with any exercise regimen, the key to safety lies in proper form and technique. Power training involves faster, more dynamic movements, so it’s important to perform each exercise correctly to minimize the risk of injury.
Working with exercise professionals, such as kinesiologists or certified trainers, can ensure that you execute exercises with proper form and alignment. We can guide you in progressively incorporating these movements into your routine, teaching you the relevant muscle activations and cues necessary for both safety and effectiveness.
How We Can Help
At CARESPACE, we are focused on a holistic approach to health and helping clients like you reach your individual health goals. Whether you’re new to exercise or looking to optimize your routine, our team of kinesiologists and fitness trainers can help you incorporate power training and other physical activities into your lifestyle safely and effectively.
Call or book online today to learn more about how we can support you in reaching your health and fitness goals!
References
Orr, R., de Vos, N., Singh, N., Ross, D., Stavrinos, T., & Fiatarone-Singh, M. (2006). Power training improves balance in healthy older adults. The Journals of Gerontology: Series A, 61(1), 78–85. https://doi.org/10.1093/gerona/61.1.78
Ramnath, U., Rauch, L., Lambert, E., & Kolbe-Alexander, T. (2018). The relationship between functional status, physical fitness, and cognitive performance in physically active older adults: A pilot study. PLOS ONE, 13(4), e0194918. https://doi.org/10.1371/journal.pone.0194918
Rice, J., & Keogh, J. (2009). Power training: Can it improve functional performance in older adults? A systematic review. International Journal of Exercise Science, 2(2), 131–151. https://doi.org/10.70252/CULD5534
