Discover the benefits of power training! Learn how adding power exercises to your workouts can support daily movement, reaction time, and more.
Picture a sprinter blasting off the starting blocks or a basketball player leaping for a dunk. Those athletes are not just strong, they are powerful. But power doesn’t only affect your sports performance—it can also make daily tasks easier. And it’s something anyone can improve with power training.
The difference between power and strength
Strength is the ability to exert force. Power is the ability to exert force quickly. It's a combination of strength and speed.
Strength training builds muscle mass and strength. It also supports joint health and bone density. To build strength, you lift heavier weights with slow, controlled movements.
On the other hand, power training increases speed and agility. It can also improve your reaction time and ability to maintain your balance as you move. Plus, it makes daily movement easier. To build power, use less weight with quicker movements. Power training exercises include:
- Plyometrics (e.g., jump training)
- Olympic lifts (e.g., full body exercises using barbells. Examples include clean and jerk, snatch, and split jerk.)
- Sprinting
Why you should include power training in your fitness program
While both strength and power naturally decline as you age, power declines more quickly. But this doesn’t have to be the case. You can keep your muscles strong and powerful with regular training. Power training can help:
- Make day-to-day activities easier. Power training improves your functional fitness . This makes daily tasks, from climbing stairs to hoisting a large bag of dog food, easier.
- Prevent falls. Through power training, your muscles learn to respond more quickly. This improved reaction time can help you regain your balance.
- Improve bone health. The quick movements combined with resistance puts stress on your bones. That helps improve your bones’ density, making them stronger.
- Build muscle. Power training can help you grow stronger and improve your fat-free mass, which is the total of all non-fat tissues in your body.
- Give you an edge in sports. Power training can make you faster. It gives you the explosive strength you need to spike a volleyball or blast a kick toward a soccer goal.
How to add in power training exercises
One way to bring power training into your workouts is by adding speed to your regular strength training exercises. To do this, speed up during the concentric contraction. This is the lifting part of the exercise. You will be working against resistance or gravity. Your muscle will shorten. Follow this by going slower during the eccentric contraction. This is the lowering part of the exercise. Your muscle will lengthen.
It’s best to power train with exercises that work larger muscle groups rather than small ones. Think chest and back muscles or muscles of the hips and thighs. For example, you can add power to your push-ups. Get into a push-up position, either on your toes or modified on your knees. Slowly lower yourself (eccentric contraction), then press your body back up quickly (concentric contraction).
If you’re looking for more power training exercises, meet with a certified fitness professional to a program that works for you. They can guide you in choosing the right weight to start with and ensure you’re using proper form. If you’re interested in working with a certified personal trainer but haven’t joined a gym yet, learn how to find the right gym for you.
Including both strength and power training in your workout routine can help you reach your highest level of fitness. Strength training builds a solid base, while power training converts that strength into fast, functional movements. You’ll not only be strong but also quick and agile. By combining both types of training, you can unlock your full potential.
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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit program.
References
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This article was written by Keleigh Somes, edited by Celina Johnson, and clinically reviewed by Jaynie Bjornaraa, PhD, MPH, PT, SCS, ATC, CSCS, on September 19, 2024.
