Velocity-Based Resistance Training: Benefits Across the Lifespan
Develop power, speed, and functional fitness at any age
It’s no secret that strength training plays a critical role in improving bone density and lowering one’s risk of osteoporosis and sarcopenia. The aging adult is at increased risk for additional complications from musculoskeletal conditions.
One in three women and one in five men will experience an osteoporotic fracture in their lifetime. Orthopedic surgeries in older adults also come with greater risk. Weak hearts and weak lungs are poor candidates for anesthesia, resulting in limited options for repair.
Therefore, the goal is to build strong bodies throughout the lifespan. Adults 30+ should build muscle to offset the inevitable loss into older adulthood, while building habits that will result in continued movement in older age. Adults 55+ can still see incredible benefits from strength training as well. There truly is no limit to the efficacy resistance training offers.
Training for Power
Bone growth is stimulated by load bearing activities. When forces impact the bone such as muscle pulling on bone or by loads applied through jumping, new osteoblasts (cells responsible for bone growth and healing) are recruited for work.
Although strength training as a whole improves bone density, further research is warranted to determine which method may be optimal. One method of strength training that might aid in improving bone density is power.
Power training is done by adding speed to the lift in the concentric part of the movement. By generating force quickly in the tough part of the lift, and slowing down the eccentric part of the lift, both neurological and muscular adaptations are trained. Examples: lowering down into the squat slowly (count 3 - 2 - 1) and then exploding up to the top, lowering down toward the floor in plank position and then completing a push-up as quickly as possible.
Research
In a systematic review of 25 studies, high velocity resistance training in older adults (50+, men and women) was assessed. All studies included in the review utilized an external load of either machines or dumbbells with participants exercising either two or three times per week.
While there was a small significant effect demonstrating positive changes at the lumbar spine (low back), hip, and femoral neck (mid-thigh bone), it’s difficult to tell whether the improvements resulted from the high velocity component of the training or simply from the strength training itself, as many studies lacked a control group for comparison.
Regardless of which training style is optimal, incorporating velocity into resistance training helps develop speed and power - two benefits not only reserved for elite performers. Recreational athletes who participate in endurance sports or hyrox events need both for optimal results. The general population who want to remain functional throughout their older years also need to quickly generate force in the body to get up from a chair, maintain stability, and reduce their fall risk.
Follow-up studies noted significant decreases in bone density after the training ended, indicating that resistance training needs to be continued across the lifespan to have continued protective effects.
Recommendations
In a typical resistance training program, intensity is based off of one’s 1 repetition maximum (1RM), which indicates the maximum amount of weight a person can lift one time. 1RM is typically tested in a bench press, back squat, and deadlift, and is only examined in compound lifts which use multiple joints at once.
Not everyone has the capacity to test a 1RM max in the traditional method, nor is everyone able to train to failure. Developing power is another way to challenge the system’s ability to generate force and respond quickly while doing so.
If you want to incorporate velocity based resistance training in your session, start by picking 1 or 2 compound, multi-joint lifts to begin. Big lifts like squats, bench press, or deadlifts are great places to start.
As you go through the movement, focus on slowly moving through the eccentric (loading) phase of the lift, and then explosively moving through the concentric (contraction) phase of the lift.
For those who do know their 1RM, power usually is programmed based on the following parameters:
Intensity: 75-85% 1RM
Sets: 3-5
Reps: 3-5
Rest: 2-5 minutes between sets
The remaining lifts that aren’t power focused can follow whatever programming you have planned. Remember: you perform how you train. If you want to become faster, resistance training with speed is an excellent way to enhance your aerobic training.
Happy lifting!
Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor, fitness professional, and busy mom of three aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. Want more free content like this delivered straight to your inbox? Subscribe for weekly training tips, technique overviews, and more evidence-based fitness content!