You lose speed before strength – that's why training needs to change after 50

Most people who strength train focus on how much weight they can lift. But after 50, there's another ability that becomes increasingly important: how quickly you can develop your strength.

In everyday life, you rarely have several seconds to slowly build up maximum force. When you stumble, your leg must react immediately. When you have to get up from a low chair, get on a bus, take a large step or catch a heavy bag that slips out of your hand, your body needs to develop force quickly.

This is what is called muscular power or explosive strength . And this ability can begin to deteriorate earlier and faster than maximum strength.

You may be strong – but still too slow

Strength describes how much force your muscles can develop. Muscular power is about how quickly you can use that force. You may still be able to press a relatively heavy weight at the gym. But if the movement takes several seconds, that doesn't necessarily tell you how quickly your body will react when you lose your balance.

That is an important difference.

Research shows that muscle power declines earlier and often faster than muscle strength as we age. It is also closely linked to everyday functions such as walking speed, climbing stairs, getting up and the ability to prevent a fall. Researchers have therefore begun to describe the loss of muscle power as “powerpenia” – much like the loss of muscle mass is called sarcopenia.

It's not about starting to train like an elite athlete

When people hear the word explosive training, many think of heavy freestyles, box jumps, and maximum sprints.

But muscle strength training doesn't have to be advanced or risky.

For a fit person, this could involve jumping, kettlebells or other explosive exercises. For someone who is older or older, it could be enough to get up from a chair with a little more speed, take a controlled step or push yourself up off a wall quickly.

The basic principle is simple: Controlled on the way down – faster on the way up.

You should still have control over the movement and a load that you can handle. The difference is that you are trying to perform the lifting part at a higher speed.

The new training advice particularly highlights muscle strength

The American College of Sports Medicine, ACSM, published its first major updated guidelines for strength training in 17 years in 2026. The data included 137 research reviews and more than 30,000 participants.

To develop muscle power, ACSM recommends moderate loads around 30–70 percent of maximum capacity and that the lifting portion of the movement is performed as quickly as possible while maintaining control.

At the same time, they emphasize that the exercise does not require a traditional gym. Rubber bands, bodyweight exercises, and home workouts can also provide clear improvements in strength and physical function. Read the ACSM guidelines here .

Four easy ways to train strength faster

You don't need to overhaul your entire training program. Start by adding a few movements that focus on speed.

1. Quick rise from chair

Sit down in a controlled manner and then stand up quickly. Start with a high chair and use armrests if necessary.

2. Step-up on a low step

Put one foot up, push off firmly and step up. Walk back slowly. Hold onto a railing if your balance feels uncertain.

3. Squats with faster recovery

Go down calmly and in control. Reverse the movement and stand up with clear force, without losing your posture.

4. Push-ups against a wall or bench

Lower your body slowly towards the wall or bench and then push yourself back up faster.

For example, do two or three sets of four to eight well-controlled repetitions. Stop when your speed or technique starts to deteriorate. The goal is quality and speed not maximum fatigue.

Fast doesn't mean careless

Explosive training should always be adapted to the individual's ability. If you have major balance problems, significant joint problems, a recent injury or illness, you should start carefully and, if necessary, seek help from a physiotherapist or knowledgeable trainer.

But for most people, it is possible to incorporate elements of faster strength at a safe and appropriate level.

Train for the body you want in 20 years

After 50, it's not enough to just ask:

How strong am I?

We also need to ask:

How quickly can I use my strength when it is really needed?

Muscles help you carry grocery bags and get up from the couch. Muscle strength helps you do it quickly, efficiently, and with a margin.

It's the difference between almost parrying a fall – and actually doing it.

So continue to build muscle and strength. But don't forget about speed.

You don't just train to be able to lift more. You train so that your body will react when life demands it.

All the best, Kennet Båth