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A Fit&Well report draws attention to muscle power—the ability to produce force quickly—as a fitness quality that may decline with age and inactivity. Trainer Kylie Hansen recommends brief, controlled sets of adaptable exercises, while the report does not provide study data showing that this workout improves longevity.
Fit&Well has published a workout guide urging midlife women to pay attention to muscle power—the ability to produce force quickly—alongside strength training. Personal trainer Kylie Hansen says this ability can help with rapid movements such as recovering balance after a trip, and offers a four-move routine; the article does not establish that the specific workout extends lifespan.
Hansen, a NASM-certified personal trainer and coach at Busy Bariatrics, describes power as using strength at speed. She says muscle fibers involved in quick, forceful movement can decline with age and inactivity. The report presents that as a reason to train power, but supplies no measurements of how much it declines or evidence tying this particular routine to longer life.
The suggested session includes burpees, squat jumps, squat-to-upright rows and plank dumbbell pull-throughs. Hansen recommends two or three sets, generally five or six repetitions, with 60 to 90 seconds of rest between sets; the pull-through is prescribed for five or six repetitions per side. Modifications include stepping rather than jumping, rising onto the toes instead of jumping, and doing the plank move from the knees.
Hansen advises prioritizing controlled, purposeful repetitions rather than continuing until exhausted. She says power can drop as fatigue builds, making adequate rest and good-quality repetitions preferable to turning the routine into a high-repetition cardio workout. The article gives exercise instructions but does not report a clinical trial or quantify expected health outcomes.
Why Quick, Controlled Movement Matters
Power is distinct from simply being able to lift or carry a load: it concerns how quickly force can be produced. Hansen’s examples—catching oneself after a trip or moving rapidly to regain balance—illustrate why quick movement may be useful in everyday life. The report’s point is that fitness plans focused only on conventional strength work may leave this quality less directly practiced.
The practical value of the guide is its emphasis on scalable movements. A person can step through a burpee or rise onto the toes instead of jumping, rather than beginning with demanding jumps. Still, the article does not establish that all readers should do these exercises, or that they prevent falls, disability or early death. Its longevity framing is broader than the evidence presented for the workout itself.
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How the Routine Builds on Strength Training
The Fit&Well report says there is substantial expert advice and evidence supporting strength training as people age, particularly for women in midlife. It argues that training for power receives less attention. The supplied material does not cite specific studies, statistics, or a date for publication, so the extent of that evidence and the scale of the claimed gap cannot be independently assessed from the report alone.
The four exercises combine familiar patterns with speed or stability demands. Burpees and squat jumps involve forceful movement; the squat-to-upright row coordinates the lower and upper body. The plank dumbbell pull-through is different: it challenges the core to keep the torso steady as the support base changes. Hansen presents it as a complement to the more explosive exercises, not as another jump-based movement.
“Power drops as fatigue builds.”
— Kylie Hansen
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Evidence and Individual Suitability
The source does not identify the studies behind its statements about age-related changes, quantify how power changes in midlife women, or show that this four-exercise session improves longevity. It also does not provide a publication date, details about the intended audience’s health or fitness levels, or evidence comparing the routine with other training approaches. Hansen’s recommendations are expert guidance reported by Fit&Well, not trial results for this program.
The article gives modifications but does not explain how readers should decide whether jumping, weighted rows or plank positions are appropriate for them. Individual ability and health circumstances vary; readers with concerns about exercise or how to adapt a movement can consult a qualified health or fitness professional.
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What Readers Can Verify Next
The published guide provides the exercise sequence and suggested sets, repetitions and rest periods, but the supplied material announces no follow-up research, program evaluation or further update. Readers seeking to judge the longevity claim would need to look for research that measures outcomes over time and distinguishes power training from strength training more broadly.
For now, the report’s specific recommendation is to keep repetitions crisp, rest between sets and use the listed modifications where needed. Whether this routine is suitable for a particular person—and what benefits it may deliver—remains a matter for individualized guidance and evidence beyond the article.
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Key Questions
What does muscle power mean?
Muscle power is the ability to produce force quickly. Hansen contrasts it with strength alone, describing it as using strength at speed.
Which exercises does the report recommend?
The routine includes burpees, squat jumps, squat-to-upright rows and plank dumbbell pull-throughs. Hansen suggests two or three sets, with five or six repetitions for most movements and rest between sets.
Can the exercises be modified?
Yes. The report suggests stepping rather than jumping during burpees, rising onto the toes instead of doing squat jumps, and performing the dumbbell pull-through from the knees. Hansen recommends controlled movement and appropriate modifications.
Does the report show that this workout extends life?
No. It presents power training as relevant to movement and discusses longevity, but provides no trial or outcome data showing that this specific routine extends lifespan.
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