Mixed
High-velocity power training improves whole-body physical function in community-dwelling older adults more effectively than traditional strength training, despite producing similar gains in maximal strength and anaerobic power.
If you are an older adult looking to improve your ability to perform daily tasks like climbing stairs or getting out of a chair, prioritize speed over heavy weight. Perform your resistance exercises (like leg presses or chest presses) at 40% of your maximum strength, but move the weight as fast as you safely can. Do this three times a week for at least 16 weeks. You do not need to lift heavy weights to see functional improvements; the speed of the movement is the key driver.
Power training was more effective than strength training for improving physical function in community-dwelling older adults.
Why this rating
Randomized controlled trial with a small sample size (n=39 completers) and a relatively short duration (16 weeks).
Source
Effect of Strength and Power Training on Physical Function in Community-Dwelling Older Adults
Tanya A. Miszko et al. · The Journals of Gerontology Series A · 2003
DOI 10.1093/gerona/58.2.m171
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