Benefits of Power Training
Our coaches are trained in Power Training techniques
By: Laura Howard, P.T., DPT, OCS, COMT
Powerful Training for a Powerful Life
In this month’s blog, we want to talk about the benefits of power training and why we incorporate it into StrongerLife programming. We love to challenge our bodies in a variety of ways, including strength training, balance training, vestibular system training, cardiovascular training, and power training. But why do we use this specific modality of exercise and how is it different?
Power training in its basic definition is the ability to exert force in the shortest period of time1. Simply put, this is when we exert force quickly, powerfully. This allows us to get activities done effectively and efficiently, but we also receive benefits from this type of training. Strength training is defined as exerting force against an object and moving that object. It is also known as resistance training and does differ in the rate and force.
In a systematic review and meta-analysis done by Hadouchi et. Al. 20222 (aka, a type of research that compares many scientific studies and analyzes them at a high level), researchers looked at which modality produced the greatest functional results. Primarily, they were comparing power training and strength training. These two similar modalities are both super important, but they did find some interesting results.
Power training offers more potential for improving muscle power and performance on activity tests in older adults compared to strength training.
So, what does this mean for us? When we utilize power training, we are likely going to be better at many functional tasks—walking quickly, getting up and down from a chair or lower surface, lifting and carrying items across a distance, stepping up onto a higher surface while hiking—the possibilities are endless! This doesn’t mean that traditional strength training is inferior– so, yes, we will still be lifting heavy things—squats, deadlifts, pressing, etc. 😊 But do look for us to point out exercises in class that specifically train our power so that we can all live and move confidently and powerfully in our everyday lives.
Examples of power training in StrongerLife programming:
In upcoming classes, here are some examples of where we incorporate power training:
Pushing a heavy sled across the floor
Swinging the stability trainer
Doing a clean from the floor to our shoulders
When performing these movements, StrongerLife coaches will be encouraging you to move quickly on the “power” portion of the movement to get the greatest benefit!
Some everyday functional activities that power training prepares our members to tackle safely and without pain include:
Lifting a heavy box from the floor to a shelf overhead
Pushing your lawn mower up a hill
Picking up your grandchild from the ground for a hug
StrongerLife programming is all about helping our members have a stronger, better life!
About Laura Howard
Laura earned a doctorate in physical therapy from the University of Kentucky and dual bachelor's degrees from Western Kentucky University in biology and religious studies. She is residency trained and board certified in orthopedics. Her clinical interests include sports injuries and injury prevention, working with older adults, and orthopedic conditions of the shoulder and lumbar spine. She is a CrossFit Level-2 Trainer and certified clinical athlete weightlifting coach. She spends her leisure time with her husband and pup and loves to be outside and moving. She is committed to providing individualized patient care to help patients fully participate in their life!
References:
Strength Training versus Power Training. Physiopedia. https://www.physio-pedia.com/Strength_Training_versus_Power_Training
Hadouchi, M. E. (2022). Effectiveness of power training compared to strength training in older adults: A systematic review and meta-analysis. https://doi.org/10.1186/s11556-022-00297-x
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