Why Your 60-Year-Old Client Doesn't Need Another Slow Squat (But They DO Need This)

Picture this...

Your 65-year-old Legend, Sarah, is walking to meet her daughter for lunch. Beautiful day. She's feeling strong because she just hit a personal best on her deadlift last week.

Then it happens.

Her foot catches on an uneven piece of sidewalk. She stumbles forward, arms flailing...

Will all those slow, controlled squats save her from a face-plant?

Spoiler alert: They won't.

But here's what WILL...

The Research That Changes Everything

Want to know what Harvard professor Dr. Jonathan Bean discovered after studying thousands of ageing adults for decades?

It's not what you think.

Dr. Bean's groundbreaking research through the famous InCHIANTI study followed 1,453 people aged 20-102 for over 25 years.

And what he found will make you completely rethink how you train your older clients.

Ready for this?

POWER determines people's ability to walk and climb safely and speedily in older age.

Not strength.

POWER.

The Brutal Truth About Aging

Here's what's happening to your clients that nobody talks about...

By the eighth decade of life, many people have lost:

• Up to 75% of the muscle POWER they had in their 20s

• About 50% of their muscle STRENGTH

See the problem?

We're losing power at DOUBLE the rate of strength!

So while everyone's obsessing over how much weight someone can lift slowly and controlled...

The REAL functional capacity - the stuff that keeps people independent and safe - is disappearing even faster.

Why This Changes Everything for Coaches

When was the last time your 60-year-old client needed to grind out a 3-second eccentric squat in real life?

Never.

But when DO they need explosive power?

• Catching themselves when they trip

• Getting up quickly from a chair when the phone rings

• Stepping out of the way of that cyclist who didn't see them

• Reacting fast when their grandkid runs into the street

Life doesn't happen in slow motion.

But most of our training does.

The Sarah Story (What Really Happened)

Remember Sarah from the beginning?

Here's what actually saved her from that sidewalk face-plant...

Six months earlier, we'd started incorporating power training into her routine. Nothing crazy - just 10 minutes of medicine ball throws, modified jump training, and reactive stepping drills.

When she stumbled, her body had the explosive power to:

1. React in milliseconds

2. Generate enough force to catch herself

3. Regain balance before disaster struck

Her daughter didn't even notice the stumble.

But Sarah knew.

She texted me later: "Paul, I would have been flat on my face six months ago. Thank you."

THAT'S the difference power training makes.

What Muscle Power Actually Looks Like

Think of muscle power as the difference between:

A freight train (strength) - massive force, but takes forever to get moving vs A sports car (power) - quick acceleration, rapid response

Your Legends don't need to move freight trains.

They need to be sports cars in emergency situations.

The Power Training Revolution

So, how do we build this life-saving capacity?

Here's what actually works:

1. Medicine Ball Magic

• Light med ball slams (2-4kg)

• Chest passes against the wall

• Rotational throws

• Focus: Speed of movement, not weight

2. Explosive Sits-to-Stands

• Start seated, explode up as fast as safely possible

• Use hands for assistance if needed

• Focus: Quick transition from sitting to standing

3. Step-Up Power

• Step up onto box, drive knee up explosively

• Step down controlled

• Focus: Explosive upward movement

4. Reactive Stepping

• Step quickly in different directions on command

• Side steps, forward steps, backward steps

• Focus: Quick reaction to stimulus

5. Modified Jump Training

• Toe taps on low step

• Small hops in place

• Step-downs with soft landing

• Focus: Landing mechanics and quick ground contact

The 80/20 Rule for Legends

Here's your new training split:

80% of their program: Traditional strength, mobility, balance 20% of their program: Power and reactive training

That 20% might be the most important part of their entire workout.

But What About Safety?

I hear you thinking: "This sounds risky for older adults..."

Here's the thing...

You know what's REALLY risky?

Having zero power when life demands it.

Start small. Progress slowly. Always prioritise movement quality.

But don't avoid power training because you're scared.

Your clients' independence might depend on it.

The Real Game-Changer

This isn't just about exercise programming.

It's about understanding what your Legends ACTUALLY need to live their best lives.

When you shift from "let's make you stronger" to "let's make you more powerful and reactive"...

Everything changes.

Your programming changes.

Your conversations change.

Your IMPACT changes.

Your Next Step

This week, I want you to try something...

Pick ONE Legend who's been training with you for a while.

Add 10 minutes of power work to their session.

Start with medicine ball chest passes against the wall. 3 sets of 8, focusing on speed.

Watch their face when they realise they can still be explosive.

Watch how it changes their confidence.

Watch how it changes their entire approach to movement.

That's the moment you'll understand why this research matters.

The Bottom Line

Dr. Bean's research proves what we've always suspected:

Functional capacity isn't just about strength.

It's about having the power to handle whatever life throws at you.

Your Legends deserve training that prepares them for REAL LIFE.

Not just the gym.

Time to give them what they actually need.

You got this!

Cheers! Paul

Want to dive deeper into research-backed training for the 50+ crowd? Join hundreds of coaches who are transforming their approach to working with older adults. Because better coaching creates better outcomes.