I'm a Trainer: The Secret to Staying Powerful After 40 Isn't Lifting Heavier
Building muscle after 40 isn't just about lifting heavier weights. A growing body of research suggests that training for speed and power may be just as important for maintaining strength, physical function, and independence as you age. In fact, a 2022 systematic review published in the European Review of Aging and Physical Activity found that power-focused resistance training may improve muscle power and performance in older adults more effectively than traditional resistance training alone.
That's one reason more coaches and lifters are embracing velocity-based training (VBT), a method that focuses on how quickly you move a weight rather than simply how much weight is on the bar. Once reserved primarily for collegiate and professional athletes, VBT is increasingly finding its way into commercial gyms as men look for smarter ways to build muscle, maintain athleticism, and train for longevity.
Why Strength Coaches Are Paying More Attention to Speed Than Weight
According to Brett Longobucco, Director of Sports Performance at Greenwich Academy, there are two primary ways to recruit muscle fibers: lift heavy or move weight fast.
"Velocity-based training shifts the focus from lifting a specific weight to moving a weight at an optimal speed," says Longobucco.
Unlike traditional percentage-based programs that prescribe a fixed load based on a previous one-rep max, VBT adjusts training intensity based on an individual's readiness that day. Factors such as fatigue, stress, sleep, and recovery can all influence performance, making bar speed a useful real-time indicator of how hard someone should train.
A Smarter Way to Build Muscle for Older Guys
Longobucco says VBT can also help lifters build muscle without constantly relying on maximal loads. By working within specific velocity zones, trainees can stimulate muscle growth while placing less stress on joints and connective tissue-a major advantage for those looking to train consistently for decades.
Another benefit: accountability. Many VBT systems provide instant feedback after every rep, helping lifters maintain effort and intent throughout a workout.
Related: I'm a Trainer: New Research Shows Short Bursts of Activity Could Help You Live Longer
You Can Start Training for Power Without Fancy Equipment
While advanced VBT devices are common in collegiate and professional sports, you can apply many of the same principles without specialized equipment.
Longobucco recommends focusing on moving weights explosively while maintaining proper form. Plyometrics, sprinting, medicine ball throws, jump training, and other power-focused exercises can also improve velocity and force production.
The key is intent-trying to move every rep as quickly as possible, even when the weight itself doesn't move fast, which helps recruit more muscle fibers and develop power.
The 10-Minute Speed Workout You Can Try Today
Want to test-drive velocity-based training? Lace up a lightweight pair of While On Earth Rhythm Runners and start your next workout with three sets of 20-yard sprints, resting 60 to 90 seconds between efforts. Then perform three sets of five reps of box squats, bench presses, or hex-bar deadlifts, focusing on moving the weight as fast as possible on every rep while maintaining good form.
According to Adam Sarafinchan, co-founder of OVR Performance, rep speed can also tell you how recovered you are. "If you're matching or exceeding your best speed, you're likely well recovered and can push the limits," he says. If your speeds are noticeably slower, consider reducing the load or volume that day.
For lifters who want to track bar speed, the OVR Velocity sensor clips onto a barbell and shows how fast each rep moves in real time. "Seeing a number pop up for each rep quickly gives that gamified feeling to hit higher numbers," says Sarafinchan.
To support performance during explosive training, consider adding a daily serving of Momentous Creatine Monohydrate. Backed by decades of research, creatine may help support power and performance during sprinting and explosive lifts.
The combination of sprinting, explosive lifting, and tracking bar speed can help you preserve the strength, power, and athleticism that naturally decline with age.
Related: Here's What to Know About New U.S. Dietary Guidelines That Take Aim at Processed Foods
This story was originally published by Men's Journal on Jun 4, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published June 4, 2026 at 1:30 PM.