These Explosive Exercises Can Help You Age Well

Moving quickly to cross the street, getting out of a chair or catching yourself before a fall all require power, the ability to deploy strength quickly. And power is something you have to train, particularly as you age.

One of the best ways to build power is through explosive strength exercises, called plyometrics, which enable your muscles to produce as much force as possible in a short amount of time. Beginning in your forties, muscle power starts to decline at a faster rate than the loss of muscle strength. That’s significant because power is a predictor of your ability to live safely and independently for longer.

These movements can also help improve your bone density, coordination and balance.

If you’re just starting out with plyometrics, take it slow and focus on your form. “People hear about the benefits of plyometrics and tend to overdo them,” said Dan Trink, co-owner of The Fort, a gym in New York City. “This doesn’t seem that demanding, but the forces being placed on your body are way more than you might think and it does add up.” Mr. Trink recommended sticking to the repetitions and sets outlined below for at least six weeks before adding more volume.

Because plyometric moves are fast and high-impact, it’s important to make sure you’re moving and landing with proper form on every rep, said Heather Jeffcoat, a physical therapist in Los Angeles and a spokeswoman for the American Physical Therapy Association. Before beginning a plyometric workout, she recommended warming up with some walking or dynamic stretching.

Overview

Time: 20 minutes

Intensity: High

Rounds: Perform three or four sets of each exercise, with two minutes of rest between each set, before moving on to the next exercise.

What You’ll Need