Why Power Training Matters As You Age

When you think about fitness, you may picture treadmills, pickleball, heavy weights, or maybe even a little jazzercize.

But there’s another key piece of training that often gets overlooked: explosiveness — your ability to create force quickly!

Explosive movements aren’t just for athletes or high-performers. In fact, they’re incredibly valuable for anyone who wants to stay strong, steady and capable in real life — especially as the years go by!

Movements like medicine ball stomps, rope slams or box jumps might feel advanced, but even simple variations — squat extensions, kettlebell swings, long jumps — help train your body to react, push, lift, and stabilize with power.

Why does this matter? Because explosive training builds the kind of strength you use every day:

• Catching yourself if you trip or slip on ice
• Lifting something heavy off the ground – Amazon boxes, shovel of snow, kids and grandkids
• Getting up quickly from the floor
• Moving with confidence and control

It helps you stay agile, protects your joints and maintains the muscle power that naturally declines with age:

Adding explosive exercises to your workouts isn’t about becoming an athlete — it’s about staying capable, resilient, and ready for whatever life throws at you! Let’s break down how these movements work, why they matter, and how they can support you for the long haul!

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WHAT ARE EXPLOSIVE MOVEMENTS?

Explosive movements are exercises that help your body learn to move quickly and powerfully. Think of them as training your “get up and go.” As you age, this quick-reaction ability naturally slows down — which is why practicing it in a safe way is so important!

Here are some easy-to-understand examples:

• Medicine Ball Stomps: Imagine you’re squashing a big bug on the floor with a ball. Lift it up and throw it down. It’s a stress reliever and helps your core and arms learn to react fast.
• Rope Slams: Think of shaking out a heavy rug – you’re using your whole body to make the ropes move. This builds coordination and wakes up lots of muscles at once without any jumping.
• Box Jumps or Step-Ups: Jumping onto a box builds leg power, but stepping up works, too! It’s like practicing climbing a tall step or getting onto a porch. Great for balance and confidence.
• Kettlebell Swings: Think of pushing a playground swing — except the swing is in your hands. Your hips (not your knees) drive the movement, making it friendly on the joints. This helps you with things like standing up quickly or picking something up from the ground.
• Squat Extensions: This is like doing a regular squat but adding a quick “pop” at the top. No jumping required. It trains your muscles to react quickly and stay strong.

And if jumping isn’t for you? You can still train explosiveness safely with triple extensions — which basically means straightening your hips, knees and ankles at the same time.
Picture standing on your tiptoes to reach something on a high shelf after a squat — that’s it! You’re practicing quick, powerful movement without leaving the ground.

These exercises demand coordination, muscle recruitment and increase the brain to muscle connection throughout the body. These types of exercises require both strength and speed, combination that defines power! ___________________________________________________________________________________ WHAT DO EXPLOSIVE MOVEMENTS TRAIN? Explosive training primarily develops power, which is the bridge between strength and speed. You might be strong, but if you can’t apply that strength quickly, you’ll struggle to move.  Whether that’s sprinting, jumping or even reacting to catch yourself when you trip. Here’s what explosive movements specifically train: Fast-Twitch Muscle Fibers (Your “Quick-Action” Muscles):  These are the muscle fibers responsible for quick, powerful actions like sprinting, jumping or lifting heavy weights. With age, you naturally lose fast-twitch fibers — which is why older adults feel “slower” or less steady. Training explosively helps keep these fibers active and strong.

Brain–Body Connection (Balance & Reaction Time): Explosive movements teach your brain and muscles to talk to each other faster. This strengthens your neuromuscular connections, improving balance, agility and reaction time. Essentially, you’re training your nervous system to “fire” faster and more efficiently.

Core Stability & Energy Transfer: Most explosive movements, like rope slams and medicine ball throws, require a strong, engaged core to transfer power between the upper and lower body. This improves functional strength, making movements like lifting groceries, shoveling snow or playing with your kids/grankids safer and easier. Elasticity & Force Absorption: Jumping and landing drills teach your muscles and joints how to absorb force safely. This is crucial for injury prevention, particularly in the knees, hips and lower back, especially if you ever misstep or lose your balance. ________________________________________________________________________________________ WHY EXPLOSIVE TRAINING MATTERS AS YOU AGE Most people think explosive training is only for athletes, but it’s actually one of the most important training styles for adults over 40. Here’s why: #1. Slows Down Age-Related Decline: As you age, your muscles lose strength and power, a process called sarcopenia. Power declines even faster than strength, meaning that even if you can still lift heavy weights, you may struggle with movements requiring quick reactions- like stepping off a curb or catching yourself after slipping on ice. Explosive training helps combat this decline by keeping your muscles strong and responsive. #2. Enhances Daily Function & Independence:  Daily tasks such as climbing stairs, rising from a chair or throwing a kid over your head all rely on power. By regularly incorporating exercises like box jumps or medicine ball slams, you build the strength and coordination to perform these tasks with ease and confidence. #3. Boosts Bone Density & Joint Health: The impact and intensity of explosive movements stimulate bone growth and density, helping to ward off osteoporosis.  The rapid muscle contractions strengthen connective tissues, helping both your joints and connective tissues become more resilient which means fewer aches and injuries! #4.  Keeps You Active in the Things You Love: You don’t need to be an athlete to benefit from power.  It helps you stay active longer and enjoy your favorite hobbies without feeling slow or stiff!  Explosive training improves performance in activities like:

• pickleball
• tennis
• golf
• skiing
• hiking

________________________________________________________________________________ HOW TO DO EXPLOSIVEMENT MOVEMENTS SAFELY If you’re new to power training, start small. The goal isn’t to go full throttle on day one — it’s to develop control and quality movement!

1. Find a Coach: Finding a certified coach, just like all the coaches here at Results Fitness, gaurantees you are performing explosive movements correctly and reduces the risk of injury.  Our exercise programs include explosive movements that are 100% customized to your fitness level so that you can train safely and effectively!
2. Warm up thoroughly: Dynamic stretching and activation drills prepare your muscles and joints for high-intensity work. Again, a big part of our exercise program here.
3. Start with simple exercises: Medicine ball slams, low box jumps or mini-band hops are great entry points.  All of these moves can be seen in our Small Group Personal Training sessions here at Results Fitness!
4. Focus on form: Proper technique ensures maximum benefit and minimizes injury risk.  This also ties back into having a coach to teach you how to move properly!
5. Prioritize recovery: Explosive training is demanding; give your body time to recover between sessions.