Take a leg press, for example. Instead of loading the machine with a heavy weight, use around 40 percent of your max, says Sayers. This weight should feel manageable and relatively easy to lift. Lower slowly, then press the platform out as quickly as you can. Repeat. The same approach works for chest presses, goblet squats, or calf raises.
(Here’s how to start aging like an athlete.)
If you’re training at a gym, Sayers recommends starting with machines instead of free weights. “It’s easier to control speed on a machine, and the range of motion is very consistent—it’s kind of determined for you,” he says. “So, it’s safer and easier to focus on moving quickly without worrying about stability.”
However, Sayers mentions that while power training may seem intimidating, it doesn’t carry a higher injury risk than traditional strength training—if the load is appropriate and the form is solid. It may also feel easier, and you may recover quickly, he says, because you won’t be moving too heavy a weight for you.
You can also train power at home. Morrow recommends bodyweight squats with a faster-than-usual tempo. If you want to level up, Sayers recommends adding a weighted vest while doing functional movements, like stair climbs. Even quick sit-to-stands from a chair—10 to 12 reps—can help. “Anything that adds resistance to movement is resistance training,” he says. “Just move through it quickly.”
