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Fitness

High Speed Power Training Effective for Older Women

As women age finding a workout that increases functional fitness, as well as strength and power, is essential to overall health and wellness.

Mindith Rahmat

Written by Mindith Rahmat Last updated on Oct 20, 2021

As women age finding a workout that increases functional fitness, as well as strength and power, is essential to overall health and wellness. New research in the Journal of Experimental Gerontology, examines the effects of high speed power training on muscle performance and functional fitness in older women.

Researchers specifically assessed the effects of 12 weeks of high speed power training on handgrip strength, maximal strength, muscle power (including measurements of walking velocity, counter movement jump and ball throwing), and functional tasks (including use of the of the arm and leg muscles for sit-to-stand movements and get-up and go exercises).

Fifty-six older women were evaluated for this study. The experimental group participated in a high speed power training protocol that consisted of strength training including: 40% of 1RM to 75% of 1RM, counter movement jumping, and medicine ball throwing.

Research Results
  • Researchers noted a significant increase in dynamic and isometric strength performance (from 57% to 61%), muscle power (from 14% to 40%) and functional fitness skills.
  • Researchers found that high speed power training is an effective approach that can lead to significant gains in upper and lower body muscle performance and function in older women.
  • High speed power training may contribute to prolonging functional independence and quality of life in older women.

What is your experience with either performing or coaching individuals with high speed power training? Share your thoughts?

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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