15 sources: 1 cross-sectional study, 3 meta-analyses, 4 narrative reviews, 1 non-randomised trial, 3 randomised controlled trials, 3 systematic reviews
Physical · Practice
Leg Power & Sit-to-Stand Training
Sit-to-stands, step-ups and fast-tempo leg work: one way to carry out what the sources on the concept entry report, that power deficits are more pronounced with aging than strength loss (McKinnon 2017) and that power training improved functional capacity related to fall risk in older adults (Jiménez-Lupión 2023).
2 of 15 sources behind this entry were read from the abstract only; they are marked in the sources list.
2–3×/week
Any levelHome or gym
Before you start
Screen blood pressure/joints; master form before adding speed or load.
When to seek a professional
- Two or more falls in the past 12 months, or any fall with injury
- Dizziness, lightheadedness, or fainting during standing or movement
- New or worsening unsteadiness, neurological symptoms, or numbness in the feet
- Fear of falling severe enough to restrict daily activity
How to do it
2–3×/week, 20–30 min, ≥8–12 weeks
The research behind this entry establishes something about dose, but not these exact parameters; treat them as a practical way to apply the finding rather than as the finding itself.
Sturdy chair, step, optional weights/bandsOlder adultsFor most adultsAt risk of falls
What the evidence says
What the sources say
This practice is one way to carry out what the sources on the concept entry (phys.neuromotor.concept-aging-balance-decline) studied: the age-related loss of force and power and the training that addresses it. McKinnon 2017 (narrative review) reports that deficits in muscle power are more pronounced with aging than strength loss and may be a more sensitive marker of neuromuscular degeneration, and that high-velocity power training may better improve functional performance and mitigate fall risk than conventional strength training. Byrne 2016 (systematic review, 44 studies) reports that muscle power is strongly related to physical function and is a valid target for pragmatic power-training interventions in older people. Jiménez-Lupión 2023 (meta-analysis, 12 studies, 478 participants) reports that power training improved functional capacity related to fall risk, measured with the 30-second sit-to-stand and Timed Up and Go. Schaun 2021 (narrative review) reports that high-velocity resistance training appears effective for improving muscle power, functional performance and mobility, with mobility-limited older adults possibly improving more than healthy counterparts. On stopping, Carvalho 2008 (randomised trial) reports that training improved chair stand by 27.3% and up-and-go by 11% in older women, and that strength and flexibility declined significantly after 3-month detraining. The full account, source by source, is on the concept entry this practice links to (phys.neuromotor.concept-aging-balance-decline).
Common misconceptions
- 'Older adults shouldn't move fast' (power declines faster than strength with age, which is why high-velocity power training is studied)
What we won't claim
- Does not guarantee prevention of any fall or injury
- Not a substitute for medical evaluation of dizziness, syncope, or unexplained falls
- Does not replace balance-specific training
15 sources: 1 cross-sectional study, 3 meta-analyses, 4 narrative reviews, 1 non-randomised trial, 3 randomised controlled trials, 3 systematic reviews
- Agreement
- Direction recorded for 0 of 15 sources; not yet recorded for the rest.
- The claim's outcome
- Outcome not yet recorded
- Certainty
- A source states a certainty rating for 1 outcome.
- Authors
- Sources share authors: Kelly Westlake (first author of 2 sources); E. Culham (senior author of 2 sources).
- How the sources were read
- Some sources are based on abstracts, not full texts.
What each source measured and concluded (15)
narrative review · 2008
Granacher et al. (2008) — Strength, power, and postural control in seniors: Considerations for functional adaptations and for fall prevention
- What it measured
- Strength, power and postural control changes with ageing and training/fall prevention
- How it was read
- screened only, not extracted
cross-sectional study · 1998
Hurley et al. (1998) — Quadriceps function, proprioceptive acuity and functional performance in healthy young, middle-aged and elderly subjects.
- What it measured
- Quadriceps strength, proprioceptive acuity (joint position sense), postural stability and functional performance
- How it was read
- screened only, not extracted
narrative review · 2017
McKinnon et al. (2017) — Neuromuscular contributions to the age-related reduction in muscle power: Mechanisms and potential role of high velocity power training
- What it measured
- Neuromuscular adaptations underlying age-related loss of muscle power and effect of high-velocity power training
- How it was read
- screened only, not extracted
narrative review · 2018
Orssatto et al. (2018) — Neural and musculotendinous mechanisms underpinning age-related force reductions.
- What it measured
- Neural and musculotendinous mechanisms of age-related force reduction; effects of training
- How it was read
- screened only, not extracted
systematic review · 2016
Byrne et al. (2016) — Ageing, Muscle Power and Physical Function: A Systematic Review and Implications for Pragmatic Training Interventions
- What it measured
- Relationship between muscle power and functional performance; effect of power training on function
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review and scoping review
- Studies and participants, as stated
- 44 studies
meta-analysis · 2023
Jiménez-Lupión et al. (2023) — Effects of power training on functional capacity related to fall risk in older adults: A systematic review and meta-analysis.
- What it measured
- Functional capacity tests related to fall risk (30s Sit-to-Stand, Timed Up and Go)
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review and meta-analysis of RCTs
- Studies and participants, as stated
- 12 studies, 478 subjects (meta-analysis subsets: 6 studies/217 for 30s-STS, 4 studies/142 for TUG)
narrative review · 2021
Schaun et al. (2021) — High-velocity resistance training as a tool to improve functional performance and muscle power in older adults.
- What it measured
- Effects of high-velocity resistance training on muscle power and functional performance
- How it was read
- screened only, not extracted
meta-analysis · 2017
Howes et al. (2017) — Gaming for Health: Systematic Review and Meta‐analysis of the Physical and Cognitive Effects of Active Computer Gaming in Older Adults
- What it measured
- Balance, functional exercise capacity, cognitive function, fear of falling.
- How it measured it
- Timed Up and Go test (validated), Six-Minute Walk Test (validated), tracking task (validated).
- How it was read
- read in full text
- What the review says it includes
- Meta-analysis of 35 studies within a systematic review
- Studies and participants, as stated
- N=2,936 participants across 35 studies
meta-analysis · 2024
Mollà-Casanova et al. (2024) — Effects of mirror neuron activation therapies on functionality in older adults: Systematic review and meta-analysis.
- What it measured
- Functionality, balance, gait velocity, risk of falls
- How it was read
- based on the abstract, not the full text
- What the review says it includes
- Systematic review and meta-analysis
- Studies and participants, as stated
- 13 RCTs qualitative, 11 quantitative
systematic review · 2015
Palop-Montoro et al. (2015) — Beneficios del entrenamiento vibratorio en el sistema neuromuscular de los adultos mayores
- What it measured
- Muscle strength.
- How it measured it
- 5-Chair Stands (objective), Timed Up and Go (objective), Tinetti test (objective).
- Its conclusion, in its own words
- “WBV training proves to be a healthy method, adequate and effective in the strength of the elderly population, but with similar results to conventional resistance exercise.”
- How it was read
- read in full text
systematic review · 2020
Gallou-Guyot et al. (2020) — Effects of exergames and cognitive-motor dual-task training on cognitive, physical and dual-task functions in cognitively healthy older adults: an overview.
- What it measured
- Cognitive, physical and dual-task functions
- How it was read
- based on the abstract, not the full text
- What the review says it includes
- Overview of systematic reviews/meta-analyses
- Studies and participants, as stated
- 18 reviews
non-randomised trial · 2019
Leitão et al. (2019) — Effects of Three Months of Detraining on the Health Profile of Older Women after a Multicomponent Exercise Program
- What it measured
- Cardiorespiratory fitness and health profiles (lipid, glycemic, hemodynamic).
- How it measured it
- Six-minute walk test (6MWT) with Cosmed K4b2.
- How it was read
- read in full text
randomised controlled trial · 2008
Carvalho et al. (2008) — Training and Detraining Effects on Functional Fitness after a Multicomponent Training in Older Women
- What it measured
- Functional fitness test battery after multicomponent training and detraining
- How it was read
- screened only, not extracted
randomised controlled trial · 2007
Westlake et al. (2007) — Sensory-Specific Balance Training in Older Adults: Effect on Proprioceptive Reintegration and Cognitive Demands
- What it measured
- Center-of-pressure (COP) velocity change score after proprioceptive perturbation
- How it was read
- screened only, not extracted
randomised controlled trial · 2007
Westlake et al. (2007) — Sensory-Specific Balance Training in Older Adults: Effect on Position, Movement, and Velocity Sense at the Ankle
- What it measured
- Ankle proprioception (threshold to passive movement, passive joint position sense, velocity discrimination)
- How it was read
- screened only, not extracted
Certainty ratings the sources state (1)
Howes et al. (2017), for its own outcome
- Rating, as the source states it
- Low
- Framework
- not named by the source
- Applies to
- Low quality of evidence due to small sample sizes and limited methodological quality.
- Stated by
- Howes et al. (2017)
Key sources (15)
Every source below is shown with its study design and links to the original study. This is the audit trail.
narrative reviewStrength, power, and postural control in seniors: Considerations for functional adaptations and for fall prevention
cross-sectional studyQuadriceps function, proprioceptive acuity and functional performance in healthy young, middle-aged and elderly subjects.
narrative reviewNeuromuscular contributions to the age-related reduction in muscle power: Mechanisms and potential role of high velocity power training
narrative reviewNeural and musculotendinous mechanisms underpinning age-related force reductions.
systematic reviewAgeing, Muscle Power and Physical Function: A Systematic Review and Implications for Pragmatic Training Interventions
meta-analysisEffects of power training on functional capacity related to fall risk in older adults: A systematic review and meta-analysis.
narrative reviewHigh-velocity resistance training as a tool to improve functional performance and muscle power in older adults.
meta-analysisGaming for Health: Systematic Review and Meta‐analysis of the Physical and Cognitive Effects of Active Computer Gaming in Older Adults
meta-analysisEffects of mirror neuron activation therapies on functionality in older adults: Systematic review and meta-analysis.
systematic reviewBeneficios del entrenamiento vibratorio en el sistema neuromuscular de los adultos mayores
systematic reviewEffects of exergames and cognitive-motor dual-task training on cognitive, physical and dual-task functions in cognitively healthy older adults: an overview.
non-randomised trialEffects of Three Months of Detraining on the Health Profile of Older Women after a Multicomponent Exercise Program
randomised controlled trialTraining and Detraining Effects on Functional Fitness after a Multicomponent Training in Older Women
randomised controlled trialSensory-Specific Balance Training in Older Adults: Effect on Proprioceptive Reintegration and Cognitive Demands
randomised controlled trialSensory-Specific Balance Training in Older Adults: Effect on Position, Movement, and Velocity Sense at the Ankle
“Abstract only” means the review read that paper’s abstract, not its full text; “screened only” means it was included at re-screening and not extracted. Both stay in the trail with their DOI, because how a source was read is part of the audit.
Explore all 718 studies in Neuromotor (Balance/Agility/Coordination) →
The full evidence base this focus area draws on, every study with its design and DOI.What it is for
Feel steadier on my feetMove more freelyPerform better in my sportReduce my risk of fallingStay capable as I get older