A comparison of high-speed power training and traditional slow-speed resistance training in older men and women.
Abstract
Muscle power, the product of force × velocity, is a critical determinant of function in older adults. Resistance training (RT) at high speed has been shown to improve peak muscle power in this population; however, different functional tasks may benefit from the improvement of power at values other than "peak" values, for example, tasks that require a greater velocity component or a greater force component. This study compared the effect of high-speed RT on muscle performance (peak power [PP] and its components [PP force and PP velocity] and overall peak velocity [VEL]) across a broad range of external resistances. Thirty-eight older men and women were randomized to high-speed power training at 40% of the 1-repetition maximum (1RM) (n = 13 [74.1 ± 6.4 years]); traditional RT at 80% 1RM (n = 13 [70.1 ± 7.0 years]); or control (n = 12 [72.8 ± 4.1 years]). Measures of muscle performance were obtained at baseline and after the 12-week training intervention. Muscle power and 1RM strength improved similarly with both high-speed and traditional slow-speed RT. However, speed-related muscle performance characteristics, PP velocity and overall VEL, were most positively impacted by high-speed power training, especially at lower external resistances. Because gains in speed-related measures with high-speed training compared to traditional RT do not come at the expense of other muscle performance outcomes, we recommend using an RT protocol in older adults that emphasizes high-speed movements at low external resistances.
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Many studies have manipulated several training variables simultaneously rather than only focusing on movement velocity as the independent variable, making it difficult to interpret research findings.
“many of them have manipulated several training variables simultaneously [ 2 , 9 , 27 , 28 , 35 ] rather than only focusing on movement velocity as the independent variable, thus making it diffi cult to interpret research fi ndings.”
From Effect of Movement Velocity during Resistance Training on Neuromuscular Performance (2014) · cites this paper as [35]
Other isoinertial studies comparing fast- vs. slow-velocity training on strength did not find differences between fast and slow training groups.
“while others did not fi nd diff erences between the 'fast ' and 'slow' training groups [ 10 , 30 , 35 , 40 ]”
From Effect of Movement Velocity during Resistance Training on Neuromuscular Performance (2014) · cites this paper as [35]
Other studies comparing fast vs intentionally slow movement velocities did not find differences between fast and slow training.
“while others did not fi nd diff erences between 'fast' and 'slow' training [ 10 , 30 , 35 , 40 ] .”
From Effect of Movement Velocity during Resistance Training on Neuromuscular Performance (2014) · cites this paper as [35]
Power training improved physical functioning in daily life.
“Power training consequently also improved physical functioning in daily life.”
From Effectiveness of power training compared to strength training in older adults: a systematic review and meta-analysis (2022) · cites this paper as [18]
The effects of power training on physical functioning appeared even larger than after strength training and endurance training.
“The effects appeared even larger than after strength training and endurance training [3, 4, 7, 8, 17–20].”
From Effectiveness of power training compared to strength training in older adults: a systematic review and meta-analysis (2022) · cites this paper as [18]
Training specifically aimed at increasing muscle power can improve the ability to generate high power output even in older adults.
“Several studies have shown that training specifically aimed at increasing muscle power can improve the ability to generate high power output even in older adults [7, 17, 18].”
From Effectiveness of power training compared to strength training in older adults: a systematic review and meta-analysis (2022) · cites this paper as [18]
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- Authors
- Sayers, S. P., & Gibson, K.
- Affiliations
- University of Missouri (US)
- ORCID
- Gibson, Kyle
- Venue
- Journal of Strength and Conditioning Research
- Published
- 2010-12
- Volume
- 24
- Issue
- 12
- Pages
- 3369-3380
- ISSN
- 1064-8011 (ISSN-L)
- OpenAlex
- W2031147368
- Cited by
- 112
- References
- 34
- Citations by year
- 2026: 2 · 2025: 3 · 2024: 4 · 2023: 5 · 2022: 18 · 2021: 7 · 2020: 4 · 2019: 4 · 2018: 7 · 2017: 9 · 2016: 11 · 2015: 8 · 2014: 6 · 2013: 12 · 2012: 10
- FWCI
- 7.67
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- The Journal of Strength and Conditioning Research (publishedVersion)
- PubMed (publishedVersion)
- Funders
- National Institute on Aging (R03AG025141)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Keywords
- muscle power, older adults, peak velocity, peak power, external resistance, muscle performance, aging
- MeSH terms
- Aged, Analysis of Variance, Female, Humans, Male, Exercise, Chi-Square Distribution, Treatment Outcome, Torque, Muscle Strength, Resistance Training
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