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Improving muscle power in older adults: Power training vs strength training
The aging process causes degenerative changes in various bodily systems, including the neuromuscular system. This decline makes daily activities like climbing stairs more challenging to perform.
The aging process causes degenerative changes in various bodily systems, including the neuromuscular system. It leads to a gradual loss of muscle strength (the ability to produce large muscle force) and muscle power (the ability to produce a large muscle force at high contraction velocity). This decline makes daily activities like climbing stairs more challenging to perform.
The literature indicates that, in older adults, the annual loss of muscle power is greater than muscle strength. However, the amount of reduction varies between studies and is influenced by age and gender. However, studies agree that muscle power declines faster than muscle strength. This highlights the potential importance of muscle power in training and rehabilitating older adults. Research indicates that power training improves physical functioning, especially after strength and endurance training.
El Hadouchi et al. aimed to systematically review the literature to investigate the effect of power training compared to strength training in older adults using tests of muscle power (like chest press for upper extremity and leg press for lower extremity) and activity-based tests (like timed stair climb and walking speed) as outcomes. The authors included 15 randomized controlled trials involving over 580 participants in their meta-analysis.
Results revealed that compared to strength training, power training resulted in statistically significant benefits in muscle power (both of upper and lower extremities) and activity-based tests, including these emphasizing movement speed. Results were also consistent for the non-training control group. These results were aligned with those reported previously, indicating the benefits of power training in improving physical and functional outcomes.
The authors concluded that power training improves muscle power and performance in older adults more than strength training. Subsequent research should look into creating suitable exercise programs with measurable parameters for older adults.
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The aging process causes degenerative changes in various bodily systems, including the neuromuscular system. It leads to a gradual loss of muscle strength (the ability to produce large muscle force) and muscle power (the ability to produce a large muscle force at high contraction velocity). This decline makes daily activities like climbing stairs more challenging to perform.
The literature indicates that, in older adults, the annual loss of muscle power is greater than muscle strength. However, the amount of reduction varies between studies and is influenced by age and gender. However, studies agree that muscle power declines faster than muscle strength. This highlights the potential importance of muscle power in training and rehabilitating older adults. Research indicates that power training improves physical functioning, especially after strength and endurance training.
El Hadouchi et al. aimed to systematically review the literature to investigate the effect of power training compared to strength training in older adults using tests of muscle power (like chest press for upper extremity and leg press for lower extremity) and activity-based tests (like timed stair climb and walking speed) as outcomes. The authors included 15 randomized controlled trials involving over 580 participants in their meta-analysis.
Results revealed that compared to strength training, power training resulted in statistically significant benefits in muscle power (both of upper and lower extremities) and activity-based tests, including these emphasizing movement speed. Results were also consistent for the non-training control group. These results were aligned with those reported previously, indicating the benefits of power training in improving physical and functional outcomes.
The authors concluded that power training improves muscle power and performance in older adults more than strength training. Subsequent research should look into creating suitable exercise programs with measurable parameters for older adults.
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Dr. Ana Baroni MD. Ph.D.
Scientific & Medical Advisor
Quality Garant
Ana has over 20 years of consultancy experience in longevity, regenerative and precision medicine. She has a multifaceted understanding of genomics, molecular biology, clinical biochemistry, nutrition, aging markers, hormones and physical training. This background allows her to bridge the gap between longevity basic sciences and evidence-based real interventions, putting them into the clinic, to enhance the healthy aging of people. She is co-founder of Origen.life, and Longevityzone. Board member at Breath of Health, BioOx and American Board of Clinical Nutrition. She is Director of International Medical Education of the American College of Integrative Medicine, Professor in IL3 Master of Longevity at Barcelona University and Professor of Nutrigenomics in Nutrition Grade in UNIR University.
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