The Need for Speed: Why Muscle Power Might Be Your Ticket to a Longer, Stronger Life
By Dr. Stefano Sinicropi, MD, FAAOS | Host, Wellness at the Speed of Light Podcast | President, Midwest Spine & Brain Institute | Founder, HyperCharge Clinics & HyperCharge Integrative Health
Disclaimer: This blog is for informational purposes only and is not intended as medical advice. The treatments described should only be considered after a consultation and under the direct supervision of a qualified medical expert.
As a spine surgeon, I've seen how the body breaks down when it loses its edge—literally. A simple slip on ice can cascade into fractures, surgeries, and lost independence. But a new perspective in Mayo Clinic Proceedings (2025) by Salvatore Carbone, PhD, and Windy W. Alonso, PhD, flips the script: It's not just about building muscle strength—it's about power (speed + force) that could add years to your life. Let's dive into why this matters and how to harness it.
The Study: Power Outshines Strength for Survival
Carbone and Alonso reviewed decades of data, emphasizing that while cardiorespiratory fitness (think VO2 max) is a gold standard for heart health, muscle power—the explosive ability to generate force quickly—emerges as a superior predictor of longevity, especially in midlife and beyond.
Key findings from supporting research they highlight:
Metric:
Muscle Strength (e.g., max weight lifted)
Muscle Power (e.g., jump height or quick lifts)
Grip Strength (proxy for overall strength)
Association with Mortality Risk:
-20–30% risk reduction (per 1 SD increase)
-40–50% risk reduction (per 1 SD increase)
-15–25% risk reduction
Why it Matters:
Good for daily tasks, but plateaus with age.
Better at preventing falls and maintaining function; links to lower all-cause death.
Easy to measure, but less predictive than power in older adults.
Bottom line: In middle-aged and older folks, higher muscle power slashed premature death risk by up to 50%—outpacing even aerobic fitness in some cohorts.
This builds on large studies like the one from Araújo et al. (cited in the piece), showing power as a "vital sign" for aging well.
Why Power > Strength for Longevity?
Functional Edge in Real Life Strength helps you lift groceries, but power gets you out of a chair fast or catches you mid-stumble. As we age, reaction time slows—power training keeps that "spring" intact.
Metabolic and Cellular Boost Explosive movements spike growth hormone and improve mitochondrial function, fighting sarcopenia (age-related muscle loss) more effectively than slow grinds.
Injury Prevention Powerhouse Low power correlates with falls, fractures, and CVD events. Carbone notes it's tied to lean mass preservation, reducing risks like sarcopenic obesity.
The "Power Threshold" for Everyday Longevity
You don't need to be an athlete. The authors suggest starting with 2–3 sessions/week focused on power:
Beginner Threshold: 8–10 reps of moderate-speed exercises (e.g., 40–60% of max lift, moved quickly).
Advanced: Plyometrics like box jumps, 3 sets of 5–8 reps.
Aim for progressive overload—gradually amp speed or load to build that explosive capacity.
Actionable Takeaways to Ignite Your Power
Swap Slow for Speedy Ditch endless heavy squats for medicine ball slams or kettlebell swings—focus on velocity over volume.
Incorporate Plyos Safely Try: Squat jumps (3x8) or step-ups with a quick push-off. Start low-impact if you're over 50.
Measure What Matters Test your power with a simple chair stand (time 5 rises) or vertical jump app. Track monthly improvements.
Pair with Recovery Power thrives on rest—foam roll, sleep deep, and fuel with protein (1.6g/kg body weight daily).
The Bigger Picture
We’ve long preached "lift heavy" for health, but Carbone and Alonso remind us: Longevity isn't about brute force—it's about staying quick on your feet. As sarcopenia creeps in after 40, power training could be the difference between thriving and just surviving.
This shifts guidelines from strength-only to a balanced triad: cardio, strength, and power.
Your Move
Power isn't reserved for the young—it's your longevity secret weapon. What's one explosive move you'll add to your routine this week? Share below; I love hearing your wins.
Dr. Sinicropi is a board certified spine surgeon, integrative health expert and host of the Wellness at the Speed of Light Podcast. He does not provide individualized medical advice online.
Citation:
Carbone, S., & Alonso, W.W. The Need for Speed: Improving Muscle Power for Longevity. Mayo Clin Proc. (2025). https://doi.org/10.1016/j.mayocp.2025.05.012