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A Fit&Well report says women in midlife may overlook muscle power: the ability to produce force quickly, which can support rapid movements such as recovering balance. Trainer Kylie Hansen recommends brief, controlled sets of adjustable exercises, while noting that power-focused training should prioritize quality over fatigue.
A Fit&Well report highlights muscle power—the ability to produce force quickly—as an often-overlooked part of fitness for women in midlife, and shares four exercises recommended by personal trainer Kylie Hansen. Hansen says quick force production can help with movements such as catching oneself after a trip, while age and inactivity can affect the muscle fibers used for fast, powerful actions.
Hansen, a NASM-certified personal trainer and coach at Busy Bariatrics, distinguishes power from strength by emphasizing speed: power is using strength quickly. She says that skill is relevant to everyday movements, including regaining balance or moving out of the way in a crowded area. The report describes a potential age- and inactivity-related decline in the fibers that support such movements; it does not provide study data or quantify the change.
The suggested routine includes burpees, squat jumps, and squats to upright rows, followed by plank dumbbell pull-throughs. Hansen recommends two or three sets of five to six repetitions for each movement, with 60 to 90 seconds of rest between sets. For the pull-through, the prescription is five to six repetitions on each side. The workout combines fast movements with a stability exercise that challenges the core as the person shifts weight between arms.
The exercises can be adjusted. Beginners can step rather than jump during burpees, rise onto their toes instead of jumping during squat jumps, or do plank pull-throughs from the knees. The report advises using controlled, purposeful repetitions rather than turning the session into a high-repetition workout. It does not present the routine as a clinical program or provide evidence that these specific exercises extend lifespan.
Power for Everyday Quick Movements
Power training addresses a different quality from simply being able to lift or push a load: producing force quickly. That distinction matters for actions that happen suddenly, such as responding to a stumble or shifting position to regain balance. Hansen’s explanation gives readers a practical reason to think beyond strength alone when planning midlife exercise.
The report’s recommendations also make the idea less dependent on advanced gym skills. Step-back burpees, toe raises, and knee-supported planks are options presented for reducing impact or difficulty. These are exercise suggestions, not guarantees of preventing falls or other health outcomes. Anyone who is new to exercise, has pain or balance concerns, or has a health condition should seek appropriate professional guidance before trying a new routine.
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How the Suggested Workout Is Structured
Advice about strength training as people age is already familiar, according to the report. Its focus is the related but less emphasized skill of moving forcefully and quickly. Hansen says the fibers involved in quick movements may decline with age and inactivity, but the source does not cite a specific study, give an estimate of how common or rapid that decline is, or compare outcomes between training approaches.
The four-movement sequence is intended to pair explosive lower-body work with coordination and stability. The burpee uses both upper and lower body; the squat jump focuses on lower-body power; and the squat-to-upright-row asks the exerciser to coordinate rising with pulling weights. The plank pull-through differs from those explosive exercises: it challenges the exerciser to keep the hips and torso steady while moving a dumbbell from side to side.
Hansen’s main programming point is to preserve movement quality. She says power can fall as fatigue builds, so she favors a small number of crisp repetitions with adequate rest over continuing until exhaustion. The stated sets and repetitions are the report’s suggested format, not a one-size-fits-all prescription.
“That means being able to use your strength at speed—a skill that matters when you need to catch yourself after a trip or move quickly to regain your balance.”
— Kylie Hansen
Evidence and Individual Suitability
The source material does not establish how much power women typically lose in midlife, when any change begins, or whether the four exercises improve a specific health outcome. It describes the age- and inactivity-related decline as Hansen’s explanation, but supplies no research citations, measurements, or comparison group. The claim that power is important for longevity appears in the report’s framing; the supplied material does not show that this workout extends life.
It is also unclear whether the stated routine is suitable for every reader. The report offers modifications but does not give screening guidance for injury, medical conditions, or balance limitations. Exercise choice and intensity may need to vary by individual.
Adapting the Routine Safely
The report does not announce a follow-up study or a new exercise program; it offers a trainer’s practical recommendations. Readers considering the routine can begin with the lower-impact adjustments described, focus on controlled movement, and take the suggested rests rather than rushing through repetitions. They should stop if an exercise causes pain, and seek advice from a qualified exercise or health professional if they have a pre-existing condition, injury, or concerns about jumping or balance.
Further evidence would be needed to establish how power changes across midlife and whether this particular sequence affects falls, independence, or longevity. For now, the report’s confirmed contribution is a set of trainer-attributed exercise ideas and a reminder to distinguish speed of force production from strength alone.
Key Questions
What does muscle power mean in this report?
Muscle power means producing force quickly. Hansen gives examples such as reacting to a trip or moving quickly to regain balance.
Which exercises does the report recommend?
The suggested sequence includes burpees, squat jumps, squats to upright rows, and plank dumbbell pull-throughs. The report recommends two or three sets, with five to six repetitions per set; pull-throughs are performed for five to six repetitions on each side.
How can beginners modify the movements?
The report suggests stepping the feet back during burpees, rising onto the toes instead of jumping during squat jumps, and doing plank pull-throughs from the knees. Choose an appropriate level and consult a professional if health or balance concerns apply.
Does this workout prove power training extends longevity?
No. The supplied report presents power as relevant to quick everyday movement, but it does not provide evidence that these four exercises extend lifespan or quantify their effects on health outcomes.
Source: rss
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