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A Fit&Well report featuring trainer Kylie Hansen argues that muscle power deserves attention alongside strength training for women in midlife. Hansen recommends three power-focused movements and a core-stability exercise, performed for quality rather than to exhaustion; the report does not present new research showing a specific longevity benefit.
A Fit&Well report has highlighted muscle power—the ability to produce force quickly—as a fitness quality women may overlook in midlife, and outlined four exercises recommended by personal trainer Kylie Hansen. Hansen says quick force production can help with actions such as recovering balance after a trip, but the article offers expert guidance rather than new research establishing a particular longevity effect.
Hansen, a NASM-certified personal trainer and coach at Busy Bariatrics, distinguishes power from strength by its speed: it is the ability to use strength quickly. She says muscle fibers involved in rapid, powerful movements can decline with age and inactivity. That makes power practice relevant to everyday movements that require a quick response, although the source does not quantify how much power typically changes or how training affects long-term health outcomes.
The suggested workout includes a burpee, squat jump and squat to upright row, followed by a plank dumbbell pull-through for core stability. Hansen’s routine calls for two or three sets of five to six repetitions per exercise, with 60 to 90 seconds of rest between sets. For the pull-through, the prescription is five to six repetitions on each side. The article describes the first three moves as ways to produce force quickly; the pull-through instead challenges the person to stabilize the torso as support shifts.
Hansen advises prioritizing controlled, purposeful repetitions rather than speed at any cost or a workout that ends in exhaustion. Beginners can modify movements: step through a burpee instead of jumping, rise onto the toes instead of doing a squat jump, or perform the plank pull-through from the knees. These options reduce the demands of the movements; they do not make every exercise suitable for every person.
Power for Everyday Responses
Strength is widely discussed as people age, but the report’s point is that strength and power are not identical. A person may be able to produce force slowly yet still need practice applying it quickly. Hansen connects that capacity to everyday situations, including catching balance after a stumble or moving out of someone’s way.
The distinction matters because the exercises are intended to train movement quality, not simply add repetitions or turn a session into cardio. Hansen says power falls as fatigue builds, which is why she recommends rest and crisp repetitions. The report does not show that this particular routine prevents falls, extends life or changes an individual’s risk; its practical contribution is a trainer’s framework for incorporating power work alongside other exercise.
For readers, the guidance also offers a lower-impact entry point than assuming power training must involve high jumps or complex lifts. Modifications are built into the routine, but people should select movements that match their ability and stop if an exercise causes pain or feels unsafe. Anyone with a health condition, injury or concerns about balance should seek advice from a qualified health professional before starting a new exercise program.
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Strength Training and Midlife
The Fit&Well article places its recommendations against a broader discussion of strength training as people age, particularly for women in midlife. It says the value of developing and maintaining power receives less attention. The source material does not cite a new study or supply data comparing power loss between women and men, defining a particular midlife age range, or establishing a standard amount of power training.
The exercises use familiar patterns—squatting, standing, bracing and moving a weight—while adding speed or coordination. Hansen recommends adapting the movements to a person’s experience rather than beginning with demanding jumps. The workout’s stated format is two to three sets and 60 to 90 seconds of rest, with the emphasis on maintaining good form. It is a trainer’s suggested session, not a universal prescription or a substitute for individualized coaching.
“Power drops as fatigue builds.”
— Kylie Hansen, as quoted by Fit&Well
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Evidence Behind Longevity Claims
The source frames power as important for longevity, but it does not provide new research evidence showing that this four-move workout improves lifespan or prevents falls, disability or other health outcomes. It also does not state how quickly power may decline, identify a training frequency, or report results from people who used the routine. Hansen’s comments are expert guidance quoted in a fitness report, not a clinical finding about every woman in midlife.
Readers should also note that the report gives no detailed screening criteria for who should avoid jumps or loaded movements. Individual ability and health status vary; the suggested modifications may not address every injury, balance concern or medical condition. The source does not indicate whether Fit&Well or Hansen conducted an evaluation of the workout’s safety or effectiveness.
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How to Apply the Workout Safely
The report gives a usable routine but no follow-up schedule or next research milestone. Anyone choosing to try it can begin with the easier variations, use a stable surface and focus on controlled movement before increasing speed or impact. Rest between sets, as Hansen recommends, and stop if pain, dizziness or loss of control occurs. A qualified trainer can help adjust technique and exercise selection.
People with a pre-existing condition, recent injury, significant balance limitations or uncertainty about vigorous exercise should consult a health professional before starting. Further evidence would be needed to establish how much power training is appropriate across midlife, which outcomes it changes, and whether this specific routine produces measurable benefits over time.
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Key Questions
What does muscle power mean?
In Hansen’s definition, muscle power is the ability to produce force quickly. It differs from strength alone because speed is part of the movement.
Which exercises does the report recommend?
The routine lists a burpee, squat jump and squat to upright row, plus a plank dumbbell pull-through to challenge core stability.
How many repetitions and sets are suggested?
Hansen’s plan calls for two or three sets of five to six repetitions for each movement, resting 60 to 90 seconds between sets. The pull-through is listed at five to six repetitions per side.
Do beginners need to jump?
No. The report offers lower-impact options, including stepping through the burpee, rising onto the toes instead of jumping, and doing the plank pull-through from the knees.
Does the report prove power training increases longevity?
No. It presents a trainer’s recommendations and rationale, but the supplied material does not include research showing that this routine extends life or prevents specific health outcomes.
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