Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
When most people think of fitness, they think about strength, how much weight they can lift or carry. But there’s another key ingredient to staying strong, active, and injury-free: power. Power is the ability to generate a lot of force in a short period of time. It combines strength and speed, allowing the body to perform explosive, efficient movements.
Power isn’t just for athletes. It’s essential for everyday life. Climbing stairs, lifting groceries, catching yourself to prevent a fall, all of these rely on your ability to generate power quickly. As we age, power naturally declines due to loss of muscle mass (a process called sarcopenia). Without training, this loss can make us more vulnerable to injuries and less confident in our daily movements.
Power training enhances:
Mobility and independence – Tasks like standing up from a chair or carrying laundry become easier.
Reaction time – Quick responses help prevent falls and accidents.
Movement efficiency – Everyday actions feel less tiring and more controlled.
Injury prevention – Strong, responsive muscles protect joints and improve balance.
The first step to improving power is strength training. Exercises like squats, deadlifts, and presses not only build overall muscle mass but also target major groups — glutes, quadriceps, hamstrings — that are responsible for powerful, explosive actions. Strength training also activates fast-twitch muscle fibers, which help the body move quickly when needed.
If you’re new to strength training, starting with bodyweight movements or light resistance is a safe entry point. For those more experienced, gradually adding weights can accelerate progress.
Once strength is established, the next step is plyometric exercises. Plyometrics focus on short, high-intensity bursts that train your body to move with speed and force. They use a “triple extension” pattern, engaging the hips, knees, and ankles simultaneously — the same mechanics used when running, jumping, or climbing stairs.
1. Pogo Hops
Stand with feet hip-width apart, hands on your hips.
Make small, quick jumps like you’re on a pogo stick, landing on the balls of your feet.
Aim for 5–10 seconds, rest, and repeat. Over time, progress to higher hops or longer sets.
2. Medicine Ball Slams
Start with a light ball (4–8 lbs).
Lift it overhead and slam it to the ground with power, using your hips and legs to drive the movement.
Pick it up, reset, and repeat 5–10 times for 2–3 sets.
3. Medicine Ball Side Throws
Stand sideways near a wall with a ball at your hip.
Rotate your hips and core, then throw explosively into the wall.
Catch, reset, and repeat. Switch sides after a set.
These movements build coordination, engage multiple muscle groups, and develop quick power output that transfers into daily life.
While power training is valuable, it should be approached carefully — especially if you have joint issues, arthritis, or a history of injury. Always:
– Warm up with light cardio and dynamic stretches.
– Start with simple, low-impact movements before progressing.
– Listen to your body and stop if you feel pain (beyond normal muscle fatigue).
– Consult your healthcare provider or physiotherapist before starting high-intensity training, particularly if you have orthopedic or cardiovascular concerns.
At the Muscle and Joint Clinic, we help patients build strength, restore mobility, and prevent injuries through tailored chiropractic, physiotherapy, and rehabilitation programs. Book a consultation today to learn how safe, guided training can help you move with more power and confidence.
Disclaimer
This article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician, chiropractor, or physiotherapist before starting a new exercise program, especially if you have existing health conditions or concerns.
Harvard Health Publishing. (2025, September 1). Power play: Improving power increases speed and reduces injury risk. Harvard Men’s Health Watch. Retrieved from https://www.health.harvard.edu