Strength and Power: Why Both Are Important for Women in Midlife and Beyond
By Anya Higashionna BS and Sharon Brock, MS, MEd
If you think weightlifting is only for bodybuilders or gym rats, think again. A 2026 study found that women aged 63 to 99 with higher muscular strength had a lower mortality risk, concluding that strength training may be the most important exercise for women in terms of longevity.
This study is notable because the researchers were able to isolate the impact of strength alone on longevity, separate from all other types of physical activity. Meaning, even if women led a sedentary lifestyle but had higher muscular strength, they outlived women who were more active overall but with lower strength.
“This is good news for women who have limited mobility—even if they can’t do cardio-type exercises, they can still do strength training to improve long-term health outcomes,” says Corey Rovzar, PhD, DPT, Stanford researcher and physical therapist.
“Studies show that strength training should be a high priority for women starting in midlife,” says Dr. Rovzar.
Strength vs Power
Along with strength, power is another important component for longevity.
People often use “strength” and “power” interchangeably, but they are not the same thing. Strength is defined as your body’s ability to overcome resistance, such as the amount of weight your muscles can lift in a bicep curl. Power, on the other hand, is your ability to produce that force—or lift that weight—quickly.
Strength training and power training are also two different things. While bicep curls are a strength-based activity, lifting the weight quickly makes it more of a power-based activity.
“Power has historically been left out of the longevity conversation since it was primarily talked about with athletic performance, such as running fast, changing direction rapidly, or exerting force quickly to produce explosive movements,” says Dr. Rovzar. “But that perspective is beginning to shift as we recognize that power is also important for longevity.”
Why Power Matters for Longevity
While strength helps you perform movements, power helps you move quickly, which becomes increasingly important with age. Power allows you to catch yourself if you trip, push out of a seat to stand up quickly, or react in time to hold onto the kitchen counter to prevent a fall. It is also important for recreational sports like pickleball or skiing that require fast movements.
Both muscular strength and power naturally decline with age, especially after menopause. Because power tends to decline more rapidly, maintaining strength alone may not be enough to preserve physical function and prevent falls, so it’s important to engage in both strength and power training as we age.
“For those just starting out, the key is to keep it simple, work with a physical therapist or other fitness expert to make sure you have proper alignment to prevent injury, and stay consistent,” says Dr. Rovzar.
Before Getting Started
Before jumping into a new strength and power routine, Dr. Rovzar recommends that we ask ourselves the following questions (ideally with a physical therapist or fitness expert):
- What are your goals? I.e., are you wanting to recover from an injury? Do you want to lift your grandchild? Do you want to start a new sport? Or do you want to safely walk your dog?
- What can you already do related to strength and power? I.e., can you lift a 10-pound dumbbell? Can you do a full squat? Do you have any limitations, such as limited join mobility or pain?
- What types of exercise are you currently engaged in? I.e., do you hike (which works the leg muscles and builds cardiovascular endurance) but don’t do anything to strengthen the upper body? How can you bring a more balanced approach to strengthen the entire body?
- What does your life look like now? How much time can you invest in strength and power training?
“It shouldn’t feel like you have to reschedule your whole life to incorporate these types of training,” says Dr. Rovzar. “If you take the time to answer these questions before you start, you can be intentional about building a routine that supports what your body needs as well as the life you want to live.”
Strength and Power Training Routines for Longevity
Building a strong foundation comes from focusing on these key, functional movements to build whole-body strength:
- Squats: Lower with control, then stand up with control
- Push-ups: Start on the wall, the counter, or your knees
- Rows: Either a rowing machine or single rows using a dumbbell
- Deadlifts: Bring dumbbells from ankles to hips by lifting upper body with a flat back
- Step-ups: Stepping up and down with hands on hips or holding light weights
These exercises work multiple muscle groups and mimic movements we use in everyday life, making them essential for longevity and independent living. Starting these movements with just body weight is a great way to build comfort and confidence—and you can always add weight incrementally as you progress.
“Once you have sufficient strength, you can build in more power-focused training. Building strength first is important for reducing injury risk and preparing the body to move quickly and safely,” says Dr. Rovzar.
Foundational power training often includes movements such as:
- Fast squats: Lower with control, then stand up quickly and explosively
- Squat to calf raise: Perform a controlled squat, then drive up quickly and finish by rising onto the toes for an added push-off
- Squat jumps: Lower into a squat, then explode upward with enough force for the feet to leave the ground
- Fast step-ups: Step onto a low step quickly and with control, then step down carefully, focusing on driving through the front leg
- Medicine ball chest pass: Using a light medicine ball, press the ball forward explosively into a wall or to a partner to build upper-body power
You can progress these power exercises by gradually increasing speed, range of motion, load, or complexity. For example, moving from fast squats to squat jumps, using a higher step for step-ups, or choosing a slightly heavier medicine ball, while keeping the movement controlled and explosive.
Dr. Rovzar also recommends incorporating balance and coordination movements into your routine, such as standing on one leg or performing single leg exercises (e.g. step ups, single leg deadlifts, split squats, etc.)
“It’s important to remember that strength and power training don’t completely replace other aspects of physical activity. Overall movement, endurance, flexibility, balance training, and reducing sedentary time all still play critical roles in longevity and healthy aging ,” says Dr. Rovzar. “Rather than focusing just on one area, the goal is to build a well-rounded, sustainable approach to health, addressing all the pillars of lifestyle medicine.”
