Wednesday is Power and Agility Day
Wednesdays are power and agility days, which are important in a midlifer's workout plan. I head to the gym today—not for a long grind, not to chase PRs, and not to break myself down. I go to avoid the quiet decay caused by age-related losses that I work hard to minimize. These losses to our fitness are hard to notice if you’re not looking for them. They creep up on us and can result in terrible consequences decades later.
If you’re in your 40s, 50s, or 60s, you might think those are just athletic buzzwords. But they’re not.
Power and agility are what keep you independent.
They’re what help you move confidently, avoid falls, and bounce back quickly—literally and figuratively.
What is Power?
Power is the ability to generate force quickly. Think explosive strength.
It’s what helps you:
Catch yourself during a misstep
Push off a curb
Sprint for a ball
Stand up from the floor with confidence
With age, we lose power faster than we lose strength, and if we don’t train it, we lose it even faster.
Muscle Fibers and Aging: Why Power Training Matters
Your muscles are made up of different types of fibers—Type I (slow-twitch) for endurance and Type II (fast-twitch) for explosive effort.
As we age, we naturally lose Type II fibers at a much faster rate—especially if we’re not using them.
That’s not just a problem for athletes. It’s a problem for anyone who wants to:
Get up quickly from a chair
React to a trip or stumble
Maintain mobility into their 70s and beyond
Power training helps preserve Type II fibers.
And preserving them means maintaining your ability to move fast, lift quickly, and respond in real life.
What is Agility?
Agility is your ability to change direction quickly and stay in control.
It’s how your brain, balance, and muscles all work together to help you:
Navigate uneven terrain
React when you trip
Adjust your path in a split second
Move confidently through the world
How I Train It
You don’t need fancy equipment or Olympic lifts. You need intentionality and speed.
Here’s what a power-and-agility-focused session might include:
Power Training
Kettlebell swings
Medicine ball slams or throws
Trap bar deadlifts with explosive intent
Jump squats (bodyweight or light load)
Push presses or split jerks with moderate weight
Agility & Balance
Ladder drills (forward, lateral, diagonal)
Cone drills (cutting, reaction-based moves)
Balance beam or single-leg stance with movement
Lateral step-downs or crossover steps
Skater jumps with stick-and-hold
Why It Matters
Strength keeps you capable.
Power and agility keep you adaptable.
They give you the ability to react, recover, and move with confidence.
And in midlife, that’s not a luxury.
That’s how you stay independent, safe, and active—on the trail, on the court, or just getting through the day.
If you haven’t trained these qualities, start now.
You’re not too old. You’re just not done yet.