# @mackinprof on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DJTxtmlxIX4
- **Gondola URL:** https://gondola.cc/posts/59739553-mackinprof-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/8bdba194c6.jpg
- **Posted:** 2025-05-06T10:37:12.000+00:00
- **Account Owner:** Stuart Phillips (@mackinprof) — https://gondola.cc/mackinprof

## Caption

With all the recent talk about lifting heavy (not needed FTR), perhaps it's time to look at muscle power? Recent evidence compels us to reconsider the primacy of muscle strength in favour of muscle power when assessing future functional capacity and mortality risk in middle-aged and older adults.
 
Why Muscle Power Matters More Than Strength

Across decades of research, muscle power—the speed at which we produce force—outperforms pure strength as a predictor of functional independence and longevity. Key insights:

• In 1,500 adults aged 45–75, lower leg‐extension power (work·kg⁻¹) was linked to 35% higher mortality risk per SD decrease versus 18% for strength (1-RM) over 10 years.
• A systematic review of ~5,000 older adults found power explained 56% of the variance in tasks like chair-rise and stair-climb, compared with 50% for strength (PMID: 26893098).
• Even light habitual activity shows stronger associations with lower-limb power (chair-stand speed) than with hand-grip strength (PMID: 33607291).

Take action:

Test yourself with rapid sit-to-stand or unloaded knee-extension speed.
Add low-load, high-velocity movements (e.g., fast body-weight squats, medicine-ball throws).
Break up sitting with light activity bursts to preserve power.
Muscle power is more effectively trained and developed using lighter weights moved at speed. It does require some learning, and there are some safety rules to follow, but there are also plenty of free videos on YouTube.  Check out
Invest in power today to safeguard function and healthspan tomorrow.

HAIL, not FRAIL with age!

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PMID: 26893098 | PMID: 33607291

#MusclePower #FunctionalFitness #HealthyAging #PowerTraining #VelocityTraining
#ActiveLifestyle #SarcopeniaPrevention #MobilityMatters #WellnessResearch #ExerciseScience #Healthspan #WomensHealth #Bone #Muscle #Frailty #Menopause

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- **Views:** 0
- **Likes:** 652
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- **Comments:** 28

## Tags

powertraining, muscle, exercisescience, menopause, functionalfitness, healthyaging, bone, mobilitymatters, sarcopeniaprevention, healthspan, frailty, velocitytraining, wellnessresearch, womenshealth, musclepower, activelifestyle

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