The weight lifting industry views muscle strength as more important than muscle power. However, a new study has found that muscle power may be the best indicator of life expectancy. Muscle power is essentially the ability to produce force and velocity while also coordinating movement. They best way to increase muscle power is weight lifting, but a specific weight lifting method must be used.
Heavy weight may be beneficial, but more weight usually means slower repetitions. In most cases, a slow repetition equals low power. Muscle power comes from an increase of speed during a lift. First, pick an appropriate weight. The weight should not be easy to lift but also not too heavy that you can barely lift it. Then, do multiple repetitions lifting the weight as fast as possible. During the lift, make sure the movement is smooth and coordinated. It is important to remember that even though muscle power is important, it is necessary to remain in proper form during any weight lifting exercise.
Of 3,878 study participants, the 3rd and 4th lowest quartile of muscle power had a 4-to-5 and 10-to-13 times higher risk of dying than those with maximal power. That’s such a large discrepancy. Additionally, these participants are non-athletes. Muscle power is attainable for everyone. More research needs to be done to assess the connection between muscle power increases and health to determine the full benefit.