Power: The Ability We Lose Fastest After 40 🔥

---

Most people worry about losing strength as they get older. But the real issue often shows up somewhere else....

Power.

Power is strength expressed quickly. It's the ability to react, catch yourself, or move fast when something unexpected happens.

And after 40 it’s one of the physical qualities that declines the fastest. Not because we can’t build it. But because most people simply stop training it.

Power declines earlier and faster than strength

Research consistently shows that power starts dropping in our 30s and can decline twice as fast as strength as we age.

But why? Well its normally down to...

1. Loss of fast-twitch muscle fibres. These fibres produce explosive force. They’re the first ones we lose if we stop using them.

2. Slower nervous system signalling. Power is neurological. If you never ask your nervous system to move fast… it stops prioritising speed.

3. We stop doing fast things. Unless we keep up a dynmaic sport most adults rarely perform movements with high degrees of speed anything that feels “explosive”.

The result?

We keep some strength…but lose the ability to use it quickly.

Why power matters in real life

Power isn’t just for athletes.

It’s about reacting to the world around you.

• Catching yourself when you trip

• Stepping quickly to stop a fall

• Jumping out of the way of something

• Getting off the floor

• Running for a train

• Changing direction when playing with your kids

• Sports and active hobbies
  

Power is the difference between:

“I’m strong”and“I can react when it counts.”

The cool part is training for power doesn’t need to be extreme either... When you hear power training you might picture Olympic lifters or athletes.

That’s the far end of the spectrum.

Most people don’t need to live there.

Think of power training as a continuum.

Level 1 — Low-level elasticity (entry point)

These teach the body to move quickly and react to the ground.

Examples:

• Pogos (small bounces)

• Skipping

• Fast step-ups

• Light medicine ball throws

Low impact. Low complexity. Still decent return.

Level 2 — Basic power movements

This is where most people should spend their time.

Examples:

• Medicine ball slams

• Squat jumps

• Kettlebell swings

• Kettlebell cleans

• Kettlebell snatches

• Broad jumps

• Lateral bounds

• Short shuttle runs

  
  

These build real world power without high technical demands.

Level 3 — Advanced power work

This is the athletic end of the spectrum.

Examples:

• Olympic lifts (cleans, snatches)

• Depth jumps

• Advanced plyometrics

• Sprinting
  

Great tools.

But not essential for most 40–60 year olds who simply want to stay capable.

Where most over 40's should train.

For most people the sweet spot is simple:

Strength training + basic power work.

That means you still include your rows, deadlfits, squats and presses but also mix in some medicine ball slams, swings, jumps and the odd sprint.

You don’t need to become an Olympic lifter.

But you do want to keep the ability to move fast when life asks for it.

The takeaway

Strength keeps you capable.

Power keeps you ready.

And the good news? It’s one of the fastest qualities to improve when you train it. A few explosive movements each week can make a big difference.

Not just for sport but everyday life.

---

P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie