Power exercises can be a fantastic tool for improving your strength and speed; they’re a key element in many athletic training programs used by our in-home and virtual personal trainers. That said, they’re not for everyone. Read on to learn exactly what power exercises are, how and when our team uses them, who should avoid them, and why our trainers incorporate them into workouts.

Power Exercises: The Basics

Power exercises involve explosive movements designed to maximize force, speed, and effort. Unlike traditional strength training, which focuses on slow, controlled execution, power exercises demand quick bursts of energy. Some of our favourites include the plyo split squat, skater hop, lunge to skip, and squat to press (check them out on our Instagram page).

These exercises target fast-twitch muscle fibres — which are responsible for rapid, powerful movements — making them ideal for our in-home personal training clients in Toronto, Collingwood, London, Hamilton and Ottawa (and virtual personal trainers everywhere) looking to enhance physical performance.

It’s important to note that “plyometrics are a type of power training, but not all power training has to involve plyometrics. For example, cycling as fast as you can up a hill is also a form of power training, as is doing high knees as fast as possible for 30 seconds” (Shape, 2024). 

THE APPLICATION

“When you think about power in a sport sense, what comes to mind? Basketball players jumping sky-high and sprinters exploding off starting lines? Well, truth is, you don’t have to be a pro athlete (we’re all athletes!) to reap the rewards of training this way” (Women’s Health, 2022).

Incorporating power exercises into functional fitness programs can also improve efficiency in daily activities like climbing stairs or lifting heavy objects, especially for those who are already active. A 2022 study published in the JAMA Network found that “focusing on power training may better translate into improved physical function in relatively healthy older adults.” For more seasoned gym-goers, power exercises can help break through strength plateaus by challenging the body in new ways.

CONTRAINDICATIONS

While power training offers many benefits, it isn’t suitable for everyone. Without a solid strength and stability foundation, power exercises can increase your risk of injury. Explosive movements can also place significant stress on your joints, which is problematic for those with arthritis or past injuries. Unless you have progressed through basic strength and mobility training, jumping into power exercises can be unsafe.

OUR TIPS

Our in-home and virtual personal trainers will usually save power exercises for clients aiming to achieve specific performance or strength goals. For example, a basketball player might focus on plyometric drills to boost their vertical jump. Power exercises can also add excitement to a workout, keeping clients engaged and motivated; the dynamic nature of these movements often feels less repetitive than traditional strength training.

For beginner clients, there are many modifications that keep power exercises accessible. For intermediate or more advanced clients, power training can be a progression from foundational strength training. They typically occur early in a workout, when energy levels and focus are highest. Lastly, since these exercises are demanding, rest days are even more crucial for recovery and avoiding overtraining.

CLOSE

While power exercises are most often used for athletes or experienced fitness enthusiasts, they can be beneficial for almost everyone when used strategically and safely. In-home and virtual personal trainers play an important role in determining if and how they should be integrated into a fitness routine. If you’re considering adding power exercises to your workouts, consult a personal trainer to ensure they align with your goals and fitness level. With the right guidance, you can unlock new levels of performance. If you’re interested in working with us, click here to book a free first workout.