8 Exercises That Increase Muscle Power

Move with both strength and speed for better sports performance—and easier everyday activities.

Tip: You can adjust the speed or quality of the video by selecting the Settings (gear) icon in the bottom-right corner of the video.

How often do you rely on power throughout your day? You might think you only need it for sports like pickleball and golf. But many daily activities that are critical to staying independent—standing up from a seated position, climbing stairs, or even catching yourself if you start to lose balance—require power.

When you need to move with both strength and speed, you need power. In this Fit for Life Challenge video, fitness expert David Jack shows you a variety of exercises that increase your muscle power.

What to Do

Watch the video, pick out one or two exercises to add to your existing workouts or do throughout the week, and start there.

As always, remember that safety and good form are key. "You don't have to get it all right the first day," Jack says. And feel free to focus on one part of the movement, such as the feet, and add the arms when you're comfortable.

When those one or two moves feel easy, pick one or two new moves to try. Over time, you might be surprised to see how many exercises that looked scary at first are within your range. Plus, you'll have a handful of exercises to swap in and out of your workouts to beat boredom.

So, Which Exercises Will You Try?

Here are the exercises you’ll find in the video:

• Hot squat
• Skier squat
• Split squat and pop up
• Dumbbell chop
• Dumbbell v-squat
• Side-step cross punch
• Dumbbell squat curl
• Dumbbell power curl

Did you miss yesterday’s SilverSneakers Fit for Life Challenge post? Find it here. Plus, be sure to connect with us on our Facebook page.

Note: The exercises in this workout may be different or more advanced than those you’ll experience in a SilverSneakers class. Please consult your physician before beginning a physical activity program to make sure it’s safe for you.