Beyond the Heavy Lift
At Clarence Park Health Suite, we often see members focused entirely on the weight on the bar. While building raw strength is a cornerstone of any solid training plan, recent research from the CLINIMEX Exercise cohort suggests that for men aged 46 to 75, there is a more critical metric for longevity: muscle power.
In a 2025 study published in Mayo Clinic Proceedings, researchers found that relative muscle power—the ability to exert force quickly—was a stronger predictor of all-cause mortality than relative strength alone. While strength is the ability to move a heavy object, power is the ability to move that object with speed. As we age, our ability to generate power often declines faster than our ability to generate raw strength, making it a vital, yet often overlooked, component of your gym routine.
What is Muscle Power?
Think of strength as your engine's torque and power as its horsepower. If you are performing a bench press, the 'strength' component is the ability to push the weight off your chest. The 'power' component is the explosive, controlled speed with which you drive that bar upward.
Training for power doesn't mean you need to become an Olympic sprinter or a professional athlete. It simply means incorporating intent and velocity into your existing 1-to-1 personal training sessions or individual gym workouts.
How to Train for Power at the Gym
You don't need fancy equipment to start training for power. Here are three actionable ways to integrate power development into your current routine:
- Focus on Concentric Velocity: During your standard resistance exercises, focus on the 'up' phase (the concentric portion). Instead of moving the weight slowly, aim to move it with maximum controlled speed. You are still using the same weight, but you are changing the intent of the movement.
- Prioritize Compound Movements: Power is best developed through multi-joint movements that involve large muscle groups. Exercises like the squat, deadlift, and overhead press are ideal. By performing these with a focus on explosive speed, you engage more motor units and improve your neuromuscular efficiency.
- Manage Your Rest Intervals: Power training requires your nervous system to be fresh. If you are exhausted, you cannot move with speed. Ensure you are taking adequate rest between sets—typically 2 to 3 minutes—to allow your central nervous system to recover so you can maintain high velocity on every repetition.
Why It Matters for Your Health
Beyond the gym floor, muscle power is directly linked to functional independence. As we age, the ability to react quickly—to catch yourself if you trip or to move with agility—is what keeps you active and injury-free.
Furthermore, research indicates that structured resistance training is superior to hormonal interventions for improving physical performance and endocrine balance. By training for power, you aren't just building muscle; you are optimizing your body's ability to function efficiently, which supports better metabolic health and hormonal regulation.
A Note on Your Training
At Clarence Park Health Suite, we believe in training for the long haul. Whether you are working with one of our personal trainers or following your own programme, remember that your training should evolve as you do. If you have been focusing solely on slow, heavy lifting, try dedicating the first part of your next session to power-focused movements while you are at your freshest.
If you are unsure how to safely incorporate explosive movements into your routine, our personal training service is designed to help you refine your technique and ensure you are training for both strength and speed safely. Let’s focus on moving with purpose, not just moving weight.