Important note: For beginners, individuals with obesity, or those over 60, it’s important to start small and be mindful of joint health. Begin with 1-2 low-impact exercises, avoiding high-impact moves like jumping until you’re comfortable and confident. The article provides modifications and examples of everyday moves that are joint-friendly and effective.
If you already have a workout routine, don’t feel like you need to overhaul it entirely. Simply add 1-2 power-focused exercises to complement what you’re already doing. Small adjustments can make a big difference over time! 💪
Thanks for the tips, some of them feel like a bit too much to realistically build into an already busy strength and fitness schedule, but I love the everyday integration tips and have copied them out to remember them:).
You don’t need to overhaul your routine - power training can be a small addition to your current strength routine. Start by adding 1-2 simple exercises, like jump squats or kettlebell swings, during your warm-up or as part of your session. The focus is on quick, explosive movements with lighter weights and fewer reps. It’s less about lifting heavy and more about moving fast but controlled.
Over time, you’ll build confidence and see the benefits without feeling overwhelmed.
Well the article is meant for all kind of audience...young & old both. If you notice the first image, that's an elderly man doing a power hop in natural surrounding. To be honest, there was no such intent from my side to keep it that way...I just tried to make it look as realistic as possible, but with AI generated images, you don't have full control.
At 69 I still get on roofs and paint, mixing sement, mowing my lawn. I have a huge yard which takes me at least 6 hours of continues mowing. At this age I'll still challenge most youngsters of today to keep up with me. I shudder to think about how today's youth will enter old age if most can't even cooe at a young age. This might seem trivial but it's a nightmare in the making for future generations. Bad times create strong men, strong men create good times, good times create weak men, weak men create bad times which is where we're at. Unfortunately most of today's youth is seeking employment that's not based on physical labour, need I say more?
Very nice article. I’m new to Substack and author of Vitality Vibes. My dad did resistance training, I do it (I’m 76) and my sons do it. Power is very critical to aging safely. I find running up stairs especially helpful. I’ll be covering similar fitness issues in Vitality Vibes in the near future. I’ll subscribe to your newsletter. Thank you for the great info.
Great explanation article! If I'm interested in learning more about the impact of power training in reducing this decline, what studies/research should i look to?
I appreciate the probable explanation for this oft repeated refrain “You don’t get too old to keep skiing, you get old because you stop skiing.” Off piste powder skiing is hundreds bounces and hops each run and carries over nicely to steep hikes and rock scrambling. I’m 67 and the youngest female in a group of bad ass skiers in Utah. We hike, paddle, and pedal together, too. Gyms are not our jam but a good backup during wild fire season air quality alerts. And stairs 2 at a time everywhere.
Single level living is a guarantee you’ll lose muscle at a highly accelerated rate. Most “bad” knees get bad because the muscles that support knee stability are lost due to inactivity. Also, quit using drive thrus.
Love your perspective and energy! Staying active with such energetic activities like skiing, hiking, and paddling is such an inspiring way to maintain power and mobility. Completely agree - movement is the key to longevity, and single-level living or inactivity can really speed up muscle loss. Keep being a badass!
Thankyou for appreciating! I'm glad you liked it. Please make sure you start small with only 1-2 exercises and only modified versions in the beginning. Build up slowly as your joints get adapted.
Fantastic information thank you! I'm slowly rebuilding my fitness, strength and fitness after a hip replacement and other injuries. This gives me a goal to work towards as I continue this journey. ❤
Thankyou for appreciating. Your spirit is truly inspiring. Make sure you follow everything under supervision. Start small and slowly build up. Being informed helps you a lot in creating a roadmap towards a goal.
You don’t need to overhaul your routine - power training can be a small addition to your current strength routine. Start by adding 1-2 simple exercises, like jump squats or kettlebell swings, during your warm-up or as part of your session. The focus is on quick, explosive movements with lighter weights and fewer reps. It’s less about lifting heavy and more about moving fast but controlled.
Over time, you’ll build confidence and see the benefits without feeling overwhelmed.
You don’t need to overhaul your routine - power training can be a small addition to your current strength routine. Start by adding 1-2 simple exercises, like jump squats or kettlebell swings, during your warm-up or as part of your session. The focus is on quick, explosive movements with lighter weights and fewer reps. It’s less about lifting heavy and more about moving fast but controlled.
Over time, you’ll build confidence and see the benefits without feeling overwhelmed.
Important note: For beginners, individuals with obesity, or those over 60, it’s important to start small and be mindful of joint health. Begin with 1-2 low-impact exercises, avoiding high-impact moves like jumping until you’re comfortable and confident. The article provides modifications and examples of everyday moves that are joint-friendly and effective.
If you already have a workout routine, don’t feel like you need to overhaul it entirely. Simply add 1-2 power-focused exercises to complement what you’re already doing. Small adjustments can make a big difference over time! 💪
Terrific article! It fills in the missing link between simply maintaining muscle mass, and maintaining the functionality that we all want (and need!).
Thankyou...I'm glad you liked:)
Thanks for the tips, some of them feel like a bit too much to realistically build into an already busy strength and fitness schedule, but I love the everyday integration tips and have copied them out to remember them:).
You don’t need to overhaul your routine - power training can be a small addition to your current strength routine. Start by adding 1-2 simple exercises, like jump squats or kettlebell swings, during your warm-up or as part of your session. The focus is on quick, explosive movements with lighter weights and fewer reps. It’s less about lifting heavy and more about moving fast but controlled.
Over time, you’ll build confidence and see the benefits without feeling overwhelmed.
Love the term powerpenia, loss of power leading to increased risk of falls helps articulate the direct benefits to older people of power training.
Yes, Powerpenia highlights how critical power is for maintaining independence and preventing falls in elderly.
Excellent post....Thanks
Thanks for reading:)
Excellent article but I found it a bit funny how the images changed to young people doing the power moves.
Well the article is meant for all kind of audience...young & old both. If you notice the first image, that's an elderly man doing a power hop in natural surrounding. To be honest, there was no such intent from my side to keep it that way...I just tried to make it look as realistic as possible, but with AI generated images, you don't have full control.
At 69 I still get on roofs and paint, mixing sement, mowing my lawn. I have a huge yard which takes me at least 6 hours of continues mowing. At this age I'll still challenge most youngsters of today to keep up with me. I shudder to think about how today's youth will enter old age if most can't even cooe at a young age. This might seem trivial but it's a nightmare in the making for future generations. Bad times create strong men, strong men create good times, good times create weak men, weak men create bad times which is where we're at. Unfortunately most of today's youth is seeking employment that's not based on physical labour, need I say more?
You’re crushing it at 69...such an inspiration! Future generations definitely have something to learn from your example!
Very nice article. I’m new to Substack and author of Vitality Vibes. My dad did resistance training, I do it (I’m 76) and my sons do it. Power is very critical to aging safely. I find running up stairs especially helpful. I’ll be covering similar fitness issues in Vitality Vibes in the near future. I’ll subscribe to your newsletter. Thank you for the great info.
It’s great to hear that you and your family are so consistent with training! All the best with your publication!
Good morning doctor, yes I will go ahead as advised by you. Thanks for guiding me from time to time.
You’re welcome!
Great explanation article! If I'm interested in learning more about the impact of power training in reducing this decline, what studies/research should i look to?
You can check out the hyperlinks in my article for more detailed studies and research on this topic.
I appreciate the probable explanation for this oft repeated refrain “You don’t get too old to keep skiing, you get old because you stop skiing.” Off piste powder skiing is hundreds bounces and hops each run and carries over nicely to steep hikes and rock scrambling. I’m 67 and the youngest female in a group of bad ass skiers in Utah. We hike, paddle, and pedal together, too. Gyms are not our jam but a good backup during wild fire season air quality alerts. And stairs 2 at a time everywhere.
Single level living is a guarantee you’ll lose muscle at a highly accelerated rate. Most “bad” knees get bad because the muscles that support knee stability are lost due to inactivity. Also, quit using drive thrus.
Love your perspective and energy! Staying active with such energetic activities like skiing, hiking, and paddling is such an inspiring way to maintain power and mobility. Completely agree - movement is the key to longevity, and single-level living or inactivity can really speed up muscle loss. Keep being a badass!
Good morning doctor.
I read the article on Muscle Power.
Liked the article so much that I am planning to share this with my close relatives.
The Article is really motivating. Thanks a lot Dr. Neha Chawla.
Thankyou for appreciating! I'm glad you liked it. Please make sure you start small with only 1-2 exercises and only modified versions in the beginning. Build up slowly as your joints get adapted.
Fantastic information thank you! I'm slowly rebuilding my fitness, strength and fitness after a hip replacement and other injuries. This gives me a goal to work towards as I continue this journey. ❤
Thankyou for appreciating. Your spirit is truly inspiring. Make sure you follow everything under supervision. Start small and slowly build up. Being informed helps you a lot in creating a roadmap towards a goal.
Frankly, a bit scary but maybe starting with some of the modifications would be best. I understand the importance-your article was clear.
Thank you. I appreciate your encouragement.
You don’t need to overhaul your routine - power training can be a small addition to your current strength routine. Start by adding 1-2 simple exercises, like jump squats or kettlebell swings, during your warm-up or as part of your session. The focus is on quick, explosive movements with lighter weights and fewer reps. It’s less about lifting heavy and more about moving fast but controlled.
Over time, you’ll build confidence and see the benefits without feeling overwhelmed.
Thank you for this! How does one incorporate this into a routine of lifting weights? Is this an outright swap? Or in addition?
You don’t need to overhaul your routine - power training can be a small addition to your current strength routine. Start by adding 1-2 simple exercises, like jump squats or kettlebell swings, during your warm-up or as part of your session. The focus is on quick, explosive movements with lighter weights and fewer reps. It’s less about lifting heavy and more about moving fast but controlled.
Over time, you’ll build confidence and see the benefits without feeling overwhelmed.
Good question! An answer would be useful!
have answered...do let me know if there are any more doubts:)
Great article, clear, concise and much food for thought. Thank you.
I'm glad you resonated!