When we sat down with Karon, Exercise Physiologist at AFS, the conversation centered on a shift most people never see coming. As we age, we don’t just lose muscle, but muscle “function” most immediately.
That loss of muscular power (the ability to generate force quickly) often declines faster than strength itself. You might still be able to leg press a respectable amount of weight. But catching yourself when you trip on a curb? That’s a different skill and one that matters immensely.
Watch the full conversation below.
The Difference Between Strength and Power
Falls claim the lives of more Americans than we care to imagine. 41,000 deaths occurred due to fall related injuries in 2023 alone.
What if there was a preventable way to combat this sobering statistic? This is where exercising with intention comes into play. Training for power is a great place to begin. If strength is your body’s ability to produce force, think of power as the ability for your body to produce force, quickly.
Catching yourself during a misstep requires rapid force production — not slow, controlled grinding strength. Research on stepping and balance interventions shows that improving reaction time, gait, and single-leg control reduces fall rates — even when maximal strength doesn’t change.
Another important takeaway: aging does not eliminate adaptability. Neuroplasticity (the brain’s ability to adapt) remains present later in life. This means reaction time can improve along with balance and coordination.
Power training shifts the focus from fatigue to intent. Instead of chasing high-rep exhaustion, we prioritize lower rep ranges that allow speed and quality to stay high.
The Muscles That Matter Most
Fall prevention isn’t about random balance drills. It’s about strengthening the systems that keep you upright when life moves quickly.
Karon highlights several key areas:
- Trunk for force transfer and stability
- Glute medius for pelvic control and lateral step speed
- Ankles and tibialis for foot clearance and quick adjustments
- Shoulders and upper body for push-off and support
The progression looks like this:
Adaptation → Hypertrophy → Strength → Power
For deeper recommendations on what a sample program looks like that centers around power adaptation, check out our other blog: Why Muscular Power is Essential for Fitness & Function.
Falling Is a Risk…Not a Destiny
One of the most important reframes from our conversation: falls can be preventable with the right exercise intervention.
If you’re over 60 — or care about someone who is — this conversation matters. Not because of fear, but because of independence. Confidence on stairs. Stability on slick sidewalks. The ability to move through life without hesitation.
Want to work with Karon, directly?
If this topic resonates with you — or if you’ve quietly wondered whether your balance or reaction time isn’t quite what it used to be — you’re not alone.
Karon is currently working with members 1:1 via personal training on this topic as we speak. If you’d like learn more about working with Karon, we’re happy to help. Simply email karon@4afsfit.com to learn more.
