The Science of Power: Why Every Adult Should Be Jumping, Throwing & Sprinting

By the time most adults hit 35, something starts to fade. It happens quietly—almost invisibly—but it’s devastating to your long-term health, performance, and vitality.

It’s not strength. It’s not cardio. It’s power.

Power—the ability to produce force quickly—is the first physical quality to decline with age. Studies show that after age 30, power output decreases at nearly twice the rate of strength.  And here’s the kicker: the loss of power, not just strength, is a top predictor of functional decline, injury risk, and loss of independence later in life.

So, what’s the solution? You have to train power. That means jumping. Throwing. Sprinting. Moving explosively. And no, you’re not “too old” for it—unless you’re willing to accept getting weaker, slower, and more fragile every year.

What Is Power—And Why Does It Matter?

Power is defined as force multiplied by velocity. In real life? It’s your ability to react fast and generate strength quickly. Whether that’s catching yourself when you trip, jumping to grab a falling object, or pushing off the ground to sprint after your kid, power is the spark behind movement.

Here’s the truth most adults never hear: power matters more than strength when it comes to staying functional, independent, and athletic as you age.

The Statistics:

• In a 2006 study, researchers found that muscle power, not strength, was more strongly associated with functional performance in older adults.

• Power loss begins as early as 30, with a 3.5% to 6% annual decline in power output, compared to 1% to 2% for strength.

• Lower-extremity power has been directly linked to the risk of falls, frailty, and disability.

Still think this is something only athletes should care about? Think again. Power is for everyone. It’s not a luxury—it’s a necessity.

Why Most Adults Aren’t Training for Power

Look around any gym and you’ll see a sea of treadmills, machines, and cautious movements. What you won’t see? Grown adults jumping, throwing medicine balls, or sprinting.

Why?

Because we’ve been conditioned to believe that those things are:

• Dangerous

• For the young

• Only necessary if you’re an athlete

That mindset is a lie—and it’s making us weaker, more injury-prone, and less capable.

You can train for power safely. You just need smart programming, proper coaching, and a willingness to move with purpose. If you’re over 40 and worried about getting hurt, remember this: you’re far more likely to get injured by not training for power.

Power training strengthens your tendons, improves neuromuscular coordination, and enhances your ability to decelerate—key elements in preventing injury.

The Big 3: Jump, Throw, Sprint

Here’s how you bring power training into your routine:

1. Jump

Jumping improves leg stiffness, coordination, and reactive strength. You don’t need to leap onto a 36” box. It can be as simple as:

• Vertical jumps

• Broad jumps

• Skater hops

• Mini hurdle hops

Start with low-impact variations. Focus on soft landings. Power is about intent, not height.

2. Throw

Medicine ball work is one of the safest, most scalable forms of power training for adults. It teaches the body to produce force quickly and transfer it through the kinetic chain.

• Overhead slams

• Rotational throws

• Chest passes

Keep the reps low (3–5), use moderate loads, and emphasize maximum effort.

3. Sprint

Sprinting isn’t just for the track team. Short, fast bouts of sprinting (10–20 yards) build hamstring strength, improve hip function, and challenge the nervous system.

Don’t run? Start with:

• Hill sprints

• Sled pushes

• Assault bike sprints

Sprint training boosts VO2 max, increases testosterone and growth hormone levels, and torches fat.

4. The Aging Myth: You’re Not Too Old for This

One of the most dangerous myths in fitness is that certain exercises have an expiration date. That after 40—or 50—you should “play it safe” and avoid anything explosive.

But the science says otherwise:

• Older adults (65+) who performed power training saw greater improvements in balance and mobility than those who only trained strength.

• Power training improves bone density, joint health, and muscular coordination—protecting against osteoporosis and falls.

Age doesn’t disqualify you from moving fast. What disqualifies you is neglect.

When you stop moving fast, your body forgets how. That leads to stiffness, poor reaction times, and a dangerous drop in functional capacity.

Your body adapts to the demands you place on it. If you challenge it with intelligent, progressive power training, it gets better. Period.

The Neurological Edge: Why Power Training Wakes Up Your Brain

Here’s something most people don’t realize: Power training isn’t just physical—it’s neurological.

Every jump, throw, and sprint demands:

• Rapid motor unit recruitment

• Improved coordination

• Faster reaction times

It lights up your central nervous system, improving speed, agility, and balance. And there’s more:

Power Training and Cognitive Function:

Recent research has shown that explosive movement can enhance brain plasticity, memory, and executive function. That’s right—training power can make you smarter.

The connection between the brain and body isn’t just metaphorical. It’s literal. Fast movements create fast minds.

Stop Waiting to Reclaim Your Power

You don’t need to train like a college athlete. But you do need to move with intent.

It’s time to stop settling for slow, fragile, and tired. Power is your key to a body that moves well, reacts fast, and lasts longer.

If you’ve been stuck doing the same old routine—or worse, doing nothing at all—it’s time to break the cycle. You deserve to feel strong, athletic, and fully alive.

We’re here to help.

Ready to move with power again? Call or text us at (555) 123-4567 to book your FREE assessment and see how our science-backed coaching can help you move, feel, and live better. Let’s build a body that moves with purpose.

References:

1. Skelton DA, et al. Age and gender differences in maximal voluntary force and power output. Eur J Appl Physiol. 1994.

2. Bean JF, et al. The Relationship Between Muscle Power and Physical Performance in Older Adults. J Gerontol A Biol Sci Med Sci. 2003.

3. Foldvari M, et al. Association of muscle power with functional status in community-dwelling elderly women. J Gerontol A Biol Sci Med Sci. 2000.

4. Bassey EJ, et al. Loss of muscle strength and power in older adults and its relationship to mobility. Age Ageing. 1992.

5. Laursen PB, Jenkins DG. The Scientific Basis for High-Intensity Interval Training. Sports Med. 2002.

6. Kraemer WJ, et al. Influence of exercise training on physiological and performance changes with weight loss in men. Med Sci Sports Exerc. 1999.

7. Fielding RA, et al. High-velocity resistance training increases skeletal muscle peak power in older women. J Am Geriatr Soc. 2002.

8. Guadalupe-Grau A, et al. Exercise and bone mass in adults. Sports Med. 2009.

9. Best JR, et al. The effect of physical activity on cognitive function in older adults: a systematic review and meta-analysis. Br J Sports Med. 2015.