Train Smarter: Why Power Training Isn’t Just for Athletes

By Mark Pajich

When people think of “power training,” they often imagine Olympic lifters or sprinters exploding off the blocks. But power, the ability to move with speed and force, is something we all need, especially as we get older.

From climbing stairs to improving your golf swing or staying agile on the badminton court, power is essential for living well and moving confidently. This article explains what power training is, why it matters after 50, and how to include it safely in your weekly routine, even

What Is Power Training?

Power = Strength × Speed

Power training is about moving resistance quickly. That might mean:

• Pressing a lightweight overhead with control and intent

• Performing bodyweight movements like step-ups or medicine ball throws with a bit more “snap”

It’s not about how heavy, it’s about how quickly and safely you move.

Why It Matters After 50

After the age of 50, we lose muscle mass and nerve responsiveness faster than we realise, particularly in the fast-twitch muscle fibres that support speed and control.

Without power training, you may notice:

• Slower response time during sports or daily activities

• Reduced strength when climbing stairs or getting off the ground

• A general loss of confidence in balance and coordination.

Good news: Power is trainable at any age. And it doesn’t take extreme effort, just a change in how you perform familiar movements.

Is It Safe?

Yes, when done correctly. In fact, many exercises you already do can be turned into power work simply by using lighter loads, moving with more intent and speed and prioritising control over momentum.

The key is to start small, use proper technique, and progress gradually.

Simple Power Drills for the 50+ Adult

These can be done 1–2 times a week as part of your regular training routine or warm-up.

1. Wall Ball Push

• Hold a light medicine ball at your chest.

• Push it into the wall with speed and catch the rebound.

• Great for upper body power and coordination.

2. Step-Up + Knee Drive

• Step up onto a low platform.

• Drive the opposite knee up with purpose.

• Lower back down and repeat.

• Improves single-leg strength and dynamic balance.

3. Cable Row with Snap

• Use a cable machine with light resistance.

• Pull back quickly (like starting a lawn mower), then return slowly.

• Focus on posture and control.

Real-World Benefits

Clients who include power training often report:

• Improved swing speed and rotation in golf

• Better push-off and footwork in badminton or tennis

• Easier stair climbing and improved walking speed

• More confidence in balance and movement

Key Takeaway

Power is for anyone who wants to stay sharp, strong, and injury-free. By adding a little intent and speed to your movements, you’ll tap into one of the most valuable and overlooked qualities for healthy ageing.

Next in the Series

Train Smarter: Strength Training Myths That Hold People Back (Especially After 50)

We’ll debunk common misconceptions and show you how strength training can be simple, safe, and life-changing, no matter your age or experience.

For more information on our personal training programs, please contact us at 012-334-1511 or send us an enquiry here.

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