Muscle Power Matters More as We Age
Powerpenia Should be Considered a Biomarker of Healthy Aging
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Muscle power declines faster than strength or mass—and may be the first detectable sign of aging muscles.
Most people assume getting weaker or smaller muscles comes first, but the nervous system’s ability to fire muscles quickly declines earlier, affecting mobility before strength drops noticeably.
Practical Takeaways
Start incorporating power training (e.g., fast step-ups, medicine ball throws, rapid chair stands) into workouts, especially after age 50.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Muscle power declines faster than strength or mass—and may be the first detectable sign of aging muscles.
Most people assume getting weaker or smaller muscles comes first, but the nervous system’s ability to fire muscles quickly declines earlier, affecting mobility before strength drops noticeably.
Practical Takeaways
Start incorporating power training (e.g., fast step-ups, medicine ball throws, rapid chair stands) into workouts, especially after age 50.
Publication
Journal
Sports Medicine - Open
Year
2024
Authors
Sandro R Freitas, Carlos Cruz-Montecinos, S. Ratel, Ronei S Pinto
Related Content
Claims (6)
As we get older, we lose certain powerful muscle fibers faster than others, which can lead to weakness, falls, and trouble moving around — and this muscle decline can actually show how fast someone is aging on the inside.
Your muscles' ability to generate power—like quickly standing up or catching yourself—depends on how well your nerves talk to your muscles. These nerve signals weaken with age and illness before your overall muscle strength does, so power might be a better early warning sign of aging than just how strong you are.
In older adults, how fast muscles can generate power matters more for staying steady on your feet and avoiding falls than how strong or big the muscles are — and it drops faster as you age.
Scientists are suggesting a new word, 'powerpenia,' to describe when people lose muscle power as they age, get sick, or don't move much — and it's different from just losing muscle size or strength.
As we get older, our muscles' ability to generate power might slow down before we notice loss in strength or size — it could be the first sign our muscles are aging.