The Missing Piece in Aging Well: Where power fits in longevity training

While waiting for a flight this week, I read an interesting scientific article on plyometrics, power, and jumping in older adults. Afterward, I spent some time watching people walk by and found myself wondering when the last time was that many of them had jumped. As we age, the physical qualities that decline first are not always the ones we notice right away. Muscle size and maximal strength tend to get most of the attention, but power, the ability to produce force quickly, decreases earlier and at a faster rate.

Power shows up in ordinary tasks. Standing up from a chair without hesitation. Moving up a flight of stairs. Regaining balance after a small disruption. These actions do not require maximal effort, but they do depend on how quickly force can be applied, not just how much force is available.

A 12-week study published in PLOS ONE examined how different types of training affect strength, power, and functional performance in men between the ages of 65 and 80. The findings offer useful insight into how power-focused training can fit into a longevity-oriented approach to fitness.

How the Training Was Structured

Participants were assigned to one of three programs:

• Traditional resistance training

• A progressive walking program

• An age-adapted plyometric program

The plyometric program was deliberately conservative. Participants progressed gradually from controlled step-ups to small jumps. Rest periods were long, total volume was limited, and all sessions were supervised. The intent was not to push intensity early, but to allow tissues and coordination to adapt over time. This type of structure mirrors how power is typically introduced in longevity-focused coaching rather than performance-focused sport training.

Strength Improved Across Groups

Both resistance training and plyometric training led to meaningful improvements in leg strength, measured by one-repetition maximum on the leg press. Increases were similar between these two groups and clearly greater than walking alone.

From a coaching perspective, this reinforces that older adults can continue to gain strength through multiple training approaches when programs are well designed and consistently performed. This is a pattern already well established and discussed in previous posts.

Where Plyometrics Differed

The clearest differences appeared in measures related to movement speed and power, particularly how quickly force could be produced during demanding tasks. The plyometric group showed greater improvements in:

• Jump height

• Time required to produce force

• Stair climbing performance

  
  

These outcomes reflect faster and more efficient force production, including shorter timeframes to generate usable force, rather than higher maximal force alone. For daily function, this distinction matters. Many real-world movements are limited by how quickly force can be applied, not by absolute strength capacity. This is one reason power is often more closely associated with functional independence than strength alone.

Feasibility and Risk

Adherence and enjoyment were high in the plyometric group, comparable to traditional resistance training. Most participants indicated they would be willing to continue similar training in the future. There were also adverse events, including knee discomfort and calf muscle strains in a small number of participants. These occurred despite conservative progressions and highlight an important reality: power training carries a higher tissue demand than walking and some forms of slow resistance exercise.

Body weight, previous injury history, and tissue capacity all influence how power-based movements are tolerated. This reinforces the need for individualized exercise selection and progression rather than generalized prescriptions.

Translating This Into Longevity Training

Plyometric exercises are one way to train power, but they are not the only way. In practice, power can be developed through many strategies, including:

• Fast sit-to-stand transitions

• Step-ups performed with controlled speed and intent

• Medicine ball throws

• Rapid but low-amplitude lower-body movements

• Strength exercises where the concentric phase is emphasized

The common thread is intentional speed, particularly the ability to produce force within the time demands of everyday movement, rather than impact. For many individuals, these approaches provide sufficient stimulus without the need for jumping. For others, carefully progressed jumping may be appropriate later on. Note that the program examples presented here are for educational purposes and are not a substitute for individualized guidance. Anyone considering changes to their training should consult with a healthcare provider and work with a qualified fitness professional to ensure exercises are appropriate for their needs and history.

A Broader Takeaway

Walking supports cardiovascular health. Strength training supports muscle and bone. Power training supports responsiveness and adaptability. Each addresses a different aspect of aging physiology. Omitting one narrows the range of physical capacity available over time. This study adds to a growing body of evidence suggesting that training for longevity is not about maximizing any single quality, but about maintaining enough of each to support daily life.

Closing Thought

As movement speed declines with age, intentionally training speed becomes increasingly valuable. What often matters most is not how much force someone can produce, but when that force is available. Timing refers to the ability to apply force quickly enough to meet the demands of a task. Standing up from a chair before momentum is lost. Catching balance before a small stumble turns into a fall. Stepping up onto a stair without hesitation. In each case, strength may be sufficient, but it must be expressed within a narrow window of time. When that window is missed, movements become slower, less confident, and more effortful, even when muscle strength remains relatively well preserved. Power training addresses this by narrowing the gap between intent and action. It improves how efficiently the nervous system coordinates movement and how quickly force is delivered, rather than simply increasing how much force is available in ideal conditions.

From a longevity perspective, this matters because daily life rarely allows time to prepare. Movement often needs to happen on demand. Training that includes speed, even at modest intensities, helps preserve this responsiveness. Power, in this sense, is closely tied to timing. And timing plays a quiet but important role in maintaining ease, confidence, and adaptability in movement as we age. 

Citation: Van Roie E, Walker S, Van Driessche S, Delabastita T, Vanwanseele B, Delecluse C (2020) An age-adapted plyometric exercise program improves dynamic strength, jump performance and functional capacity in older men either similarly or more than traditional resistance training. PLOS ONE 15(8): e0237921. https://pmc.ncbi.nlm.nih.gov/articles/PMC7447006/pdf/pone.0237921.pdf