The Harsh Reality of Aging

Not too long ago, I attempted to impress my son with a kip-up—a move I hadn’t done in 20 years. I leaped to my feet but only managed a brief flight before crashing back down. "What was that?" he asked. Yeah, it wasn’t my best moment.

Aging doesn’t happen gradually; it slaps you in the face with stark reminders like these. One of the first things to go is often your muscle power—how quickly you can move or lift.

Shattering the Myth: Seniors, You Can Stay Fit!

Many believe older adults should dial back their fitness regimes, but look closely, and you’ll see endurance athletes, yoga enthusiasts, weightlifters, and rock climbers well into their 40s and beyond. However, the truth is that true speed athletes become increasingly rare as we age due to the atrophy of fast-twitch muscle fibers.

Muscles & Nerves: The Dynamic Duo

Your muscles are like hardware, and your nervous system serves as the operating system. According to Michael Paris, a researcher at York University, both muscle tissues and neural responses decline with age. Our brains and spinal cords become less effective at coordinating muscle contractions, especially during fast movements.

The Aging Dilemma: What Comes First?

Is our slowing down a result of these physical changes, or do we get weaker because we stop moving quickly? Paris suggests it’s a confusing cycle.

Insights from Elite Coaches

I reached out to Derek Evely, a coach who has worked with Olympic medalists. He confirms that while muscle power decreases with age, some athletes—like throwers—manage to maintain their performance into their 30s. This is largely because throwing events require high levels of technique and skill, which can help compensate for the natural decline in power.

You Don't Need to Throw Iron Balls!

Don’t worry; you don’t need to hurl heavy weights to defy aging! Staying functional, such as being able to get up from the floor, is crucial. Maintaining muscle power contributes to better health and mobility.

Hope and Power at Any Age

The hope isn’t gone! Older adults who remain active retain muscle power better than those who don’t. Even centenarians can improve their muscle power with dedicated workouts.

Proven Methods to Regain Your Power

**Jumping**: Aim to build your quads and abs. Work up to five minutes of jumping each day, starting slow—five sets of 10 jumps is a great goal.

**Resistance Training**: Perform two workouts weekly. Start with moderately heavy weights at a slow pace, and then mix it with lighter weights at a faster tempo. Focus on explosive movements after controlled lowering.

**Start Slowly**: Build your strength over 6 to 8 weeks before incorporating high-speed training. Aim for 60-70% of your one-rep max when pushing for explosive movements.

Keep Moving, Stay Strong!

Training specifically for power means stopping before you feel fatigued—focus on quality over quantity. Aging shouldn’t mean slowing down; it’s an opportunity to redefine your strength!