How to Increase Your Muscle Power

Older adults can safely increase their muscle power by engaging in regular, targeted strength training that’s appropriate for their fitness level and health status. Muscle power—the ability to exert force quickly—is especially important for daily activities like rising from a chair or climbing stairs, and it plays a key role in fall prevention. One effective way to build power is through resistance exercises using body weight, resistance bands, light dumbbells, or machines. Starting with low resistance and gradually increasing intensity under professional guidance can help minimize the risk of injury.

Incorporating functional movements—like sit-to-stand exercises, step-ups, or wall pushes—can build power while directly supporting everyday activities. Short bursts of controlled, faster-paced movements (such as rising from a chair quickly and slowly sitting back down) help train muscles for real-life actions. It’s essential to focus on good form and control, rather than heavy weight, to avoid strain.

A well-rounded routine should also include balance and flexibility exercises, such as tai chi or yoga, to support stability and joint health. Adequate rest between workouts is important for muscle recovery, and nutrition—particularly protein intake—also supports muscle repair and growth. Before starting a new exercise routine, older adults should consult with their doctor or a physical therapist to ensure the program is safe and tailored to their individual needs.

To learn about 5 quick tips to improve your muscle power, from AARP, CLICK HERE.