There is plenty of expert advice and evidence backing the need for strength training as we age\u2014particularly for women in midlife. The importance of developing and maintaining power, though, is often overlooked.<\/p>\n
\u201cWhen we talk about power in exercise, we\u2019re talking about the ability to produce force quickly,\u201d explains Kylie Hansen<\/a>, a NASM-certified personal trainer and coach at Busy Bariatrics<\/a>.<\/p>\n <\/p>\n \u201cThat means being able to use your strength at speed\u2014a skill that matters when you need to catch yourself after a trip or move quickly to regain your balance.\u201d It also helps you move rapidly when you need to, like dodging people on a busy sidewalk.<\/p>\n Latest Videos FromFit&Well<\/p>\n \u201cThis becomes particularly important as we get older because the muscle fibers that help us produce quick, powerful movements can decline with age and inactivity,\u201d she says.<\/p>\n Training power might sound intimidating, but you don\u2019t need to start with big jumps or complicated lifts.<\/p>\n You may like<\/p>\n \u201cFor beginners, we can take familiar movements, use appropriate modifications and focus on moving with control and intent in a safe manner,\u201d says Hansen.<\/p>\n Below, Hansen shares three exercises for producing force quickly, plus a core stability move to complement them.<\/p>\n How to do the four-move power workout<\/p>\n Complete two or three sets of each exercise, then move on to the next exercise. Rest for 60\u201390 seconds between sets.<\/p>\n Hansen says that the aim is quality reps, rather than pushing yourself to the point of exhaustion.<\/p>\n \u201cPower drops as fatigue builds,\u201d says Hansen, \u201cso I\u2019d rather see someone perform a small number of crisp, purposeful repetitions, take adequate rest, and repeat them well than turn these exercises into a high-repetition cardio workout.\u201d<\/p>\n What to read next<\/p>\n 1. Burpee<\/p>\n Sets: 2-3 Reps: 5-6 Rest: 60-90sec<\/p>\n Stand with your feet about hip-width apart.Bend your knees to place your hands on the floor in front of your feet.Step or jump your feet back into a high plank, engaging your core to keep your body in a straight line.Step or jump your feet back in toward your hands.Return to standing and reach your arms overhead with a small jump.<\/p>\n Modification: Step back instead of jumping your feet back, and\/or rise onto your toes instead of jumping vertically.<\/p>\n How it helps train power: \u201cThe burpee uses the whole body and there\u2019s lots of room to adjust the intensity,\u201d says Hansen. \u201cA beginner can step through the movement, while someone more experienced can move faster with a jump at the end. When performed explosively, it requires your body to produce force quickly while coordinating the upper and lower body.\u201d<\/p>\n 2. Squat jump<\/p>\n Sets: 2-3 Reps: 5-6 Rest: 60-90sec<\/p>\n Stand with your feet shoulder-width apart.Bend your knees to sit your hips back and lower your buttocks, keeping your chest upright.Push firmly through your feet and swing your arms up to propel you into a vertical jump.Land softly, allowing your hips and knees to bend to absorb the impact.<\/p>\n Modification: Rise onto your toes instead of jumping.<\/p>\n How it trains power: \u201cSquat jumps introduce lower-body power using a movement most people will already recognize,\u201d explains Hansen.<\/p>\n