Explosive power—the ability to rapidly generate force—is key to everyday tasks like climbing stairs, rising from a chair, and preventing falls.
Exercise physiology researcher Jessica Scott of Memorial Sloan Kettering Cancer Center defines explosive power as focusing on moving lighter loads quickly, rather than lifting heavy weights. This skill is critical for aging bodies: around age 40, people begin losing 1–2% of fast-twitch muscle fibers annually, making explosive power training increasingly important for fall prevention.
The Benefits
Studies show that explosive power training improves sports performance and reduces injury risk. It becomes especially vital with age, as the natural decline in fast-twitch fibers impacts balance and agility.
Lower-Intensity Exercises (All Fitness Levels)
Perform three sets of 3–5 repetitions. Stop before fatigue or pain.
- Sit-to-Stand: Sit on a chair, feet hip-width apart. Tighten abdominal muscles, stand up quickly, then lower slowly. Lowering the platform increases difficulty.
- Elevated Pushups: In an elevated plank position (hands on platform or wall), lower chest to surface, then push up quickly with elbows tucked. Lowering the platform increases difficulty.
- Heel Raises: Standing with feet hip-width apart, quickly raise heels, then lower slowly. Maintain balance through the heels.
Higher-Intensity Exercises (For Those with a Solid Fitness Base)
Requires at least three months of regular aerobic exercise and 1–2 days per week of strength training. Incorporate one 20-minute session per week, building to two sessions. Perform three sets of 3–5 high-quality repetitions.
- Squat Jumps: From a squat position with arms back, explode upward into a vertical jump, landing back in a squat.
- Jumping Jacks: Jump to a wider stance while raising arms overhead, then return to start.
- Pushups: From a tall plank, lower chest to ground, then push up explosively.
- Medicine Ball Slams: With feet hip-width apart, raise ball overhead, then slam it to the ground.
- Kettlebell Swings: Hinge at hips, swing kettlebell between legs, then thrust hips forward to swing upward to chest height.