Why Muscle Power Is The Key To Longevity And Vitality

Written by Cassio Oliveira, Health Coach

Cassio Oliveira, founder of One Life and The Fit Chefs and an experienced restaurant owner, brings over 20 years of worldwide expertise—shaped by living in six different countries—in fitness, nutrition, and culinary arts, guiding high-achievers to reach their peak potential.

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What if I told you that building muscle power is one of the most actionable ways to improve your health, longevity, and quality of life? Surprisingly, muscle power, the ability to generate force quickly, is an even stronger predictor of longevity than being lean. Known as the 'fat but powerful' paradox, research highlights how muscle power can offset the risks associated with higher body fat levels. Let’s dive into the science and practical strategies to maximize your health span and lifespan.

The evidence: Why muscle power matters

Muscle power plays a critical role in your overall health and survival. A recent study showed that older adults with higher relative muscle power had significantly better 9-year survival rates compared to those with lower muscle power, even when body fat levels were elevated. This phenomenon is illustrated by what researchers call the 'fat but powerful' paradox: being fat and powerful reduces mortality risk just as much as being lean and powerful, offering a 43-45% reduction in mortality risk.

But here’s an important caveat: when body fatness is measured using metrics like body fat percentage or the fat index (body fat % normalized to height), the protective effect of muscle power is diminished. Only lean and powerful participants saw a mortality benefit, reinforcing the importance of minimizing excess body fat for long-term health.

Randomized controlled trials (RCTs)

Evidence from RCTs consistently supports the link between muscle power and improved functional outcomes. One RCT published in the Journal of Gerontology showed that a structured high-velocity resistance training program significantly improved muscle power, balance, and overall mobility in older adults compared to traditional strength training alone.

Meta-analysis insight

A meta-analysis of over 30 studies on muscle power and aging highlighted that individuals with higher muscle power had a 33% lower risk of developing functional disabilities compared to those with lower power levels. This underscores the critical role of muscle power in maintaining independence.

Aging and muscle: What you need to know

How does aging affect muscle strength and power?

Starting around age 50, muscle strength declines by about 3% per year, while muscle mass decreases by 1% per year. Muscle power, however, declines even more rapidly, making it a critical biomarker for aging. This loss of power, known as powerpenia can negatively impact functional independence, mobility, and overall quality of life.

Key insight: Muscle power isn’t just about athletic performance. It determines how well you can perform daily activities like climbing stairs, rising from a chair, and preventing falls. Researchers suggest discriminating the loss of muscle power (powerpenia) from sarcopenia (loss of muscle mass) due to the unique physiological and functional implications of power decline.

Why is muscle power more important than strength or mass?

Muscle power is a better predictor of adverse health outcomes, including falls and mortality, than muscle mass or strength. Here’s why:

1. Faster decline with age: Muscle power declines more rapidly than mass or strength, making it a more sensitive marker of aging.

2. Functional relevance: Power is more strongly linked to critical functional outcomes, such as mobility and fall prevention.

3. Neuromuscular coordination: Power requires both muscle strength and speed, involving complex neuromuscular processes.

4. Predictive value: Studies show that low muscle power predicts mortality more accurately than low muscle mass or strength.

Practical tip: Incorporating power-focused exercises into your routine can help offset these declines. Focus on high-velocity movements like jump squats, kettlebell swings, or explosive push-ups.

Building muscle power: Actionable strategies

1. What is power training, and how does it differ from strength training?

Power training emphasizes high-velocity movements that improve the speed and force of muscle contractions. Unlike traditional strength training, which focuses on lifting heavy weights at a controlled pace, power training involves performing the lifting (concentric) phase of exercises as quickly as possible while maintaining proper form.

Examples of power training exercises

• Climbing stairs quickly (with or without a weighted vest).

• Chair stand-ups: Stand up from a chair as many times as possible in 30-60 seconds.

• Fast step-ups: Use body weight or add dumbbells.

• Explosive push-ups or pull-ups: Perform quickly using body weight or a weighted vest.

• High-velocity squats and deadlifts: Perform the upward (lifting) phase as fast as possible.

Pro tip: Always prioritize form and safety. Gradually increase intensity as your technique improves.

2. Combine resistance training with sufficient protein intake

Building and maintaining muscle mass and power requires both exercise and nutrition. Resistance training 2-3 times per week, combined with a protein-rich diet, can counteract age-related muscle decline.

How much protein do you need?

• Aim for 1.2-1.6 grams of protein per kilogram of body weight daily. For example, a 70 kg individual should consume 84-112 grams of protein per day.

Quick protein sources

• Lean meats (chicken, turkey, fish).

• Plant-based options (tofu, lentils).

• High-quality protein powders.

Advanced tip: Time your protein intake around workouts to maximize muscle protein synthesis. Consuming 20-40 grams of protein within an hour post-workout is highly effective.

Muscle power and longevity: The bigger picture

Muscle isn’t just about aesthetics or athletic performance; it’s your body’s engine for metabolic health, brain health, and resilience against aging. Power training, along with proper nutrition, is a foundational strategy for living a healthy, independent, and vibrant life.

The survival probability charts attached here show the survival advantage of being both lean and powerful. They illustrate how fitness can offset some of the risks associated with excess body fat while emphasizing the importance of maintaining a healthy weight for optimal results. Meanwhile, the age-related decline chart highlights the rapid loss of muscle power compared to strength and mass, underscoring the urgency of incorporating power training into your routine.

For chefs

One group often overlooked in discussions about health and fitness is chefs. Long hours, irregular eating patterns, and high-stress environments make it incredibly challenging for culinary professionals to prioritize their health. Despite their deep knowledge of food, many chefs lack the tools and structured support needed to enhance their vitality. This is where we can make a real difference.

Key insight for chefs

According to a survey published in Occupational Health, over 75% of chefs reported working more than 50 hours a week, and 60% admitted to skipping meals during service. Addressing these challenges with simple, targeted strategies can have a profound impact on their health and performance.

Introducing the 14-day health challenge for chefs

Launching January 15th, this program is designed to provide chefs with practical, actionable strategies to improve their health, energy, and focus in just two weeks.

What you’ll gain

• Simple, time-efficient workouts tailored to busy schedules.

• Nutrition plans are designed to enhance energy and mental clarity.

• Support and accountability from a community of like-minded professionals.

Special focus

This program includes techniques from my ebook, 4 Steps to Vitality for Chefs, which addresses challenges unique to culinary professionals. You’ll learn how to optimize your morning routine, manage stress, and stay active during long shifts.

Chefs, it’s time to take charge of your health. You dedicate your life to serving others—now it’s your turn to thrive. Join the challenge today: 14-Day Health Challenge for Chefs.

Start your power journey today

Whether you’re an executive looking to stay sharp or a chef striving for more energy and resilience, the time to prioritize muscle power is now. Start small with manageable steps, and remember—consistency beats perfection.

Take action

• Begin incorporating power training exercises into your routine.

• Track your protein intake to ensure you’re meeting your body’s needs.

• Join the 14-Day Health Challenge for Chefs starting January 15th— transform your energy and performance in just two weeks.

For chefs, download your free guide today: 4 Steps to Vitality for Chefs.

If you’re curious about how to integrate these strategies into your life or if you’d like to learn more about my resistance training framework and nutritional strategies, I’d love to hear from you.

Follow me on Facebook, Instagram and website for more info!

Read more from Cassio Oliveira

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Cassio Oliveira, Health Coach

Cassio Oliveira is a globally recognized fitness and nutrition expert, founder of One Life and The Fit Chefs, and a passionate restaurant owner. With articles written in three languages and appearances on multiple podcasts, Cassio has guided numerous high-performing executives through his One Life Elite Program. Now expanding his mission to improve chefs’ health, Cassio’s goal is simple yet profound: to help people live the best life possible without sacrificing time, all in pursuit of longevity.