What does it mean to be a powerful older adult? Aging is something that none of us can escape, but what if I told you there was a way to help preserve your function and allow you to age with confidence? Growing older doesn’t have to mean slowing down or giving up on the things you love. Whether it be working in your garden, cooking your favorite meal, walking in your neighborhood, or keeping up with grandchildren, becoming a powerful older adult can help you stay active, confident, and independent.
As we age, our bodies naturally change. We begin to experience a set of natural changes in strength, bone density, balance, and reaction times.6 These changes have a direct impact on how safely and independently we move through everyday life.6 These changes can threaten our ability to maintain self-sufficiency, spend time in our communities, and continue showing up for the people we care for.
Power training is about moving your body quickly and purposefully. It combines strength with speed and focuses on movements you use every day.4 When you think about functional activities like getting up from a chair, climbing stairs, or catching yourself when you trip, power is the thing that helps you do these things with confidence.
But what are the benefits of power training? Research shows that as we age, power actually declines faster than strength and may even be an even stronger predictor of functional ability.4 That means training power isn’t just beneficial, but an essential component of exercise for older adults.
Power training can help you:
- React more quickly, helping you catch yourself and avoid injury during all your daily activities 1
- Lower your risk of falls, which is one of the biggest threats to independence as we age 2,3
- Move more easily when getting up from a chair, climbing stairs, or carrying groceries. 1,3
- Move more quickly and confidently, especially when navigating uneven terrain such as lava rock, steep slopes, and dirt paths in your home or community. 1,4
- Improve your balance and coordination, especially during sudden or unexpected movements 3
- Build strength and power in your legs, helping you stay mobile and independent 4
- Feel more confident in your movement, so you can keep doing the activities you enjoy 1
Power is a key component that many older adults are missing from their routine. Incorporating power training may sound simple, but it needs to be done safely and correctly.1 Power training is safest and most effective when guided by a licensed professional such as a physical therapist.
At Ke Ola Kino Physical Therapy, our physical therapists create customized plans for each individual, catered to all of the things you want to be able to do for years to come. We utilize research-informed strategies and focus on safety, proper progression, and movement mechanics so you can become a more powerful older adult without risking injury.
Interested in maintaining community participation, reducing fall risk, and working towards long-term self-sufficiency by becoming a more powerful older adult? Reach out to Ke Ola Kino Physical Therapy, LLC to get started and reach your full potential during this important stage of life.
References
- El Hadouchi M, Kiers H, Veenhof C, Van Dieën J. The Impact of Power Training on Muscle Power, Physical Performance, and Physical Functioning in Older Adults: A Descriptive Case Series. Clin Interv Aging. 2025;20:849–857.
- Centers for Disease Control and Prevention. Facts About Falls. Updated January 27, 2026.
- Ramírez-Campillo R, Castillo-Rodríguez A, Alonso-Martínez AM, et al. Effects of power training on functional capacity related to fall risk in older adults: a systematic review and meta-analysis. Arch Phys Med Rehabil. 2023;104(5):783–793.
- Reid & Fielding 2012 muscle power study
- Bean JF, Kiely DK, LaRose S, O’Neill E, Goldstein R, Frontera WR, Leveille SG. Are changes in leg power responsible for clinically meaningful improvements in mobility in older adults? J Am Geriatr Soc. 2002;50(4):743–749.
- ACSM. Exercise and Physical Activity for Older Adults: Position Stand. Med Sci Sports Exerc. 2009;41(7):1510–1530.
Elara Burl, SPT
Student Physical Therapist
Hawaiʻi Pacific University
Edited by: Malia Tallett, PT, DPT, TPS
