High-Velocity Resistance Training for Healthy Aging: Why Power Matters and Using VBT
Bending the sarcopenic and dynapenic curve
I’m old (age 55 yrs) …but I’m not dead …
We've all heard the advice for healthy aging: stay active, walk more, lift weights. But there’s often a missing piece to the exercise and fitness plan of middle-age and older adults. And it has important benefits that can help you thrive in your later years. That piece is high velocity and/or high power output exercise.
For too long, the common approach to strength training for older adults has been on slow, controlled movements at light-to-moderate loads. However, heavy loads provide a greater stimulus for muscular strength. But, the ability to generate force quickly with gusto and intent is critical for the development of muscular power - a distinct physical quality that tends to decline more rapidly with age than pure strength.
The Physiology of Aging Muscle
The decline in muscle strength and power with age is a complex interplay of a shrinking and less efficient muscle mass, deteriorating nervous system control, reduced muscle quality, hormonal shifts, and a general decrease in physical activity.
The loss of muscle mass, referred to as sarcopenia, is due to a decrease in muscle fiber size (atrophy) and also a decrease in the number of muscle fibers - both impacting the type II or fast-twitch muscle fibers moreso. Even within a single muscle fiber, there is less force production per unit of cross-sectional area, and the ability to transmit force efficiently from the muscle to the bone to create movement is reduced due to changes in tendon stiffness and elasticity. These changes in the muscle tissue can partly be explained by the decline in anabolic hormones such as testosterone, growth hormone, and insulin-like growth factor 1 (IGF-1). Upstream in the nervous system, the electrical charge sent to the muscle is also impaired as there is a reduced motor unit firing rate, slower nerve conduction velocity and impaired motor unit synchronization - all which impact muscle contraction, coordination and force production. Some of these changes can be explained by a less active lifestyle with aging as well.
Bending the Aging Curve with Velocity-Based Training (VBT)
While this age-related decline in muscle is inevitable to some extent, resistance training, including exercises that emphasize high-velocity and high power outputs, is important to bend the sarcopenic (loss of muscle mass) and dynapenic (loss of muscle strength and power independent of mass) curve and mitigate its functional consequences.
High-velocity and high power output explosive or ballistic resistance training, including Olympic weightlifting and derivatives, is a common method used in training athletes. However, recent research has shown that VBT is also an effective approach for older adults, offering significant benefits for strength, power, and functional capacity.
VBT Technology
In the past decade, VBT technology has been incorporated widely into strength and conditioning programs for athletes. VBT devices range from linear position transducers, laser optic devices, and accelerometers (see Buyer’s Guide here). These devices measure bar velocity recorded as meters/second (m/s). Both the average and peak velocity can be obtained.
Power output is also recorded. Remember from Newtonian physics that Power = Force * Velocity, So with resistance exercise, power output can be calculated by entering the weight lifted and determining the barbell velocity from a VBT device during the lift . All of the VBT devices will automatically calculate power and display it.
Implementing VBT into Training Sessions with the Load-Velocity Profile
Covering all the uses of VBT are beyond the scope of this blog (and can be found elsewhere) but include the following: load-velocity profiling and predicting 1RM, minimal velocity thresholds, autoregulation, and providing augmented feedback.
Here, I describe how I periodically use the Load-Velocity Profile to enhance resistance training sessions and monitor age-related changes in muscular fitness. Below is the step-by-step approach that essentially becomes my training (and testing) session for the day.
Perform the hexbar or barbell deadlift (you could also use squat or bench press)
Begin with a relatively light load (40-50% 1RM). Perform 3 repetitions as fast as possible during the concentric phase. Record the mean/average velocity using the VBT device.
Perform 3-5 additional sets using a step-wise increments of about 10% (i.e., 60, 70, 80, 90% 1RM) increasing loads from light to fairly heavy. Each set should consist of 1-3 reps with maximal intent and velocity. Record load and velocity or let the VBT software do the work.
Input into the data into the Google Sheet or EXCEL Load-Velocity Profile (learn how to build it here). Then select the date, subject and lift — it will auto populate and determine the 1RM and derive the Force-Velocity and Power curves (see below). Or again, let the VBT software do the work.
During this session, I am motivated by receiving the instant feedback of each repetition that also pushes my intent or drive, and I also get the data to tweak and adjust subsequent training sessions that may focus on a specific %1RM and/or velocity range to continue to train strength and power.
Final Thoughts on Aging and Training
First and foremost, if you are not moving daily - move. And make sure to take breaks from extended periods of sedentary behaviour, like sitting at your computer.
If you are not doing strength training - start. And remember, progressive overload. If you need to start with body weight squats, lunges, pushups, etc., then do so.
If you are lifting, remember sometimes heavy… and sometimes fast. Surf the Force-Velocity curve.
Although not discussed here, also consider jumps, med ball throws, and sprinting. Each provide a high power output stimulus.
As you incorporate high velocity, high power output exercise into your routine, remember the importance of rest and recovery. These old tissues need a little more time to recover and regenerate.
Finally, without sufficient exposure to muscular power exercise, the nervous system and the muscles that they innervate, waste away. Use it or lose it!
I’m “only “ 55 but with each year, everyday tasks will likely start to become more challenging, and the risk of falls, a leading cause of injury and loss of independence in older adults, significantly increases. That is motivation enough to continue to train all aspects of physical fitness.
Learn more about VBT
Weakley et al. Strength Cond J 2021 (Excellent peer-reviewed paper)
Pacey Performance podcast with J Weakley
Explore other Health and Fitness (aerobic fitness, brain health, lifestyle, etc.) from IronMan Performance here
I'm also 55! I compete in Master's weightlifting: it ain't easy, but then I look at my peers who don't train and have succumbed to gravity. It's not pretty.
I would also add, 'find a purpose': it's much easier to train with positive short/long term goals (rather than LOSE weight) and alongside other people trying to improve.