Most Women NEVER Train This
The 3 easy, low-impact moves to start training it
Earlier this week, we discussed the 6 Pillars of Fitness and why it’s so important to train all 6 pillars for your overall health after 40.
(Missed that? You can read it here.)
But there’s one pillar that is often the most overlooked by women: POWER.
Power is your ability to react quickly with strength.
Think about the times you had to:
💥 Catch yourself from falling
💥 Grab something before it drops
💥 Move out of the way quickly
💥 Push yourself up fast
That combination of speed + strength is power.
And while you may not think about it often,
power becomes incredibly important in life’s most critical moments—especially as we age.
JUST ONE THING
Power training means moving with speed and strength at the same time.
Your JUST ONE THING to Be Strong & Resilient
Train Your Power
Olympic lifting movements like cleans and snatches are classic examples,
but power training can also be much simpler and more joint-friendly.
Some of my favorite ways for midlife women to begin training power include:
👉 Medicine ball slams
👉 Fast step-ups
👉 Bounding or skipping drills
These types of movements help build explosiveness in your muscles and connective tissues
These types of movements help build explosiveness in your muscles and connective tissues
—without requiring high-impact jumping or intense workouts.
The goal isn’t to train like a competitive athlete.
It’s to maintain and build the kind of strength and quickness that helps you stay capable, resilient, and confident in everyday life.
Not sure where to begin? Try the moves in the video below👇 to build strength and power.
Low Impact Power Moves
- Bent-Over Power Rows (6 reps/side) : Pull fast, release with control. Boosts shoulder strength + power.
- Total Body Extensions (6 reps): Squat down slow, then drive up fast! Great full-body coordination + explosiveness.
- Lateral Skater Hops (6 reps/side): Side-to-side power and control = fewer trips, stumbles and injuries.
Extra Tip: To lower your risk of injuries while doing power moves, practice the movements without any speed first. Learn the mechanics and feel completely in control first. Then put some power and speed into the motions.
Did You Know...
- Sports and activities that include running, cutting, jumping, and throwing use your muscular power. Have you tried pickleball yet? It’s a power sport!
- Avoid “jumping” straight into jumping exercises. It’s best to spend 2-3 months working on full body strength training first to build up the resilience of your soft tissues. Once you have a solid strength base, then you can safely ease into bouncing, jumping, bounding and other power exercises.
- Muscle strength and power start to dip around age 30 for both men and women
—and surprisingly, the rate of decline is almost equal for both.
Until next week... Be strong💪
