January 16, 2026
Most of us understand the importance of exercise for overall health. Whether it’s running,cycling, swimming, Pilates, or paddling, we are moving more and reaping the physical andmental rewards. One powerful training method, however, is still often overlooked: power training.
Power—the ability to move weight quickly and explosively—is one of the fastest-declining physical qualities as we age. Yet it plays a vital role in performance, energy, and long-term health.
Traditional resistance training helps maintain muscle mass and strength, but emerging research shows that power training may have an even greater impact on women’s health and longevity. Power training focuses on short, intense efforts performed quickly and forcefully. Examples include box jumps, kettlebell swings, sprinting, medicine ball slams, and Olympic lift variations like cleans and snatches.
Because power declines more rapidly than strength with age, it’s especially important to train it consistently. A large 2024 study published in Mayo Clinic Proceedings found that women who emphasized power in their resistance training had significantly lower all-cause mortality—regardless of how much total exercise they did. In other words, how fast you move weight may matter more than how heavy it is or how long you train.
For endurance athletes, incorporating power training can lead to meaningful performance gains, including:
- Improved running economy and cycling efficiency
- Greater explosive strength and sprint capacity
- Better neuromuscular coordination and fatigue resistance
- Reduced injury risk through stronger joints and tendons
- Improved movement quality when fatigued
Power training also delivers impressive brain health benefits. It increases levels of BDNF (brain-derived neurotrophic factor), a key driver of learning, memory, and brain resilience. This supports:
- Cognitive function
- Mood and emotional regulation
- Reaction time and balance
- Focus and memory retention
These benefits are especially important during perimenopause and menopause, when declining estrogen reduces natural neuroprotection. Power training helps fill that gap, supporting mental sharpness and stress resilience.
The good news? Power training doesn’t need to be complicated or high-impact. Simple, effective options include step-ups, pogo hops, power skips, broad jumps, medicine ball slams, and push presses.
A balanced fitness routine should combine strength training, power training, cardio, and mobility work. Together, these elements build a strong foundation for long-term health—helping you stay active, capable, and thriving for years to come.
Ready to move and train with confidence? Chiropractic care can play a key role in supporting power training by optimizing joint mobility, spinal health, and nervous system function. Whether you’re new to training or looking to perform at your best, our chiropractic services are designed to help you move better, recover faster, and stay injury-free.
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