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A Fit&Well report featuring trainer Kylie Hansen argues that exercise power—the ability to produce force quickly—deserves more attention alongside strength training as women age. Hansen recommends brief, rested sets of adaptable movements, but the report does not provide research data quantifying power loss or proving that its workout improves longevity.
Fit&Well has published a guide urging women in midlife to train exercise power—the ability to produce force quickly—alongside strength, with personal trainer Kylie Hansen outlining four adaptable movements. The report says quick force production can help with actions such as catching oneself after a trip, but it does not present new research establishing that the workout extends lifespan or quantify how much power women lose with age.
Hansen, a NASM-certified personal trainer and coach at Busy Bariatrics, defines power as using strength at speed. She says the muscle fibers involved in fast, forceful movements can decline with age and inactivity. The report frames this as a reason to practice power, not as a finding from a study included in the article.
The proposed routine has three power-focused exercises—burpees, squat jumps, and squats to upright rows—alongside a plank dumbbell pull-through for core stability. For each movement, the guide advises two or three sets of five or six repetitions, with 60–90 seconds of rest between sets. The pull-through is prescribed for five or six repetitions per side.
Hansen advises prioritizing controlled, purposeful repetitions rather than continuing until exhausted. Beginners can step through a burpee instead of jumping, rise onto their toes instead of performing a squat jump, or do the plank pull-through from their knees. The report also suggests using weights for the squat-to-row and emphasizes soft landings for jumps. These are workout suggestions, not a personalized training plan.
Why Quick Force Matters in Daily Movement
Power is distinct from simply being able to lift or carry a load: it involves producing force quickly. That capacity may be useful during rapid balance corrections, such as trying to steady oneself after a stumble, and when moving quickly in everyday settings. Hansen’s examples give readers a practical reason to consider speed and coordination as well as conventional strength work.
The article’s longevity framing should be read cautiously. It describes power as an overlooked fitness quality that may decline with age and inactivity, but it supplies no lifespan estimates, trial results, or quantified risk reduction. Its contribution is a trainer’s accessible workout guidance, rather than evidence that these four exercises prevent falls, treat a condition, or increase longevity.
The modifications also make the advice less dependent on high-impact movements. Starting with stepping variations or a supported plank may help some people practice the movement pattern at a lower intensity. Readers should choose options suited to their abilities and stop if a movement causes pain or feels unsafe.
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Power Alongside Midlife Strength Training
Strength training is already widely discussed in advice about exercise as people age. The Fit&Well report says the specific focus on power development is less often emphasized in that discussion. Hansen’s distinction is speed: strength supplies the capacity to exert force, while power involves applying it quickly.
The four-move session combines familiar patterns with different demands. Burpees and squat jumps ask the body to generate force rapidly; the squat-to-upright-row coordinates lower- and upper-body movement. The plank dumbbell pull-through is not presented as an explosive jump or lift. Instead, it challenges the trunk to stay steady while the support base changes.
Hansen recommends resting between sets because, in her view, fatigue reduces power and can make repetitions less crisp. The article therefore presents the routine as a short practice of movement quality, rather than a high-repetition cardio circuit. It does not specify a weekly schedule or a progression plan.
“Power drops as fatigue builds.”
— Kylie Hansen, as quoted by Fit&Well
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Evidence and Individual Suitability
The report does not cite a study measuring the rate of power loss in midlife women, compare this routine with other training, or show that the exercises improve longevity. Hansen’s comments are expert guidance attributed by the publication; the article offers no trial data or independent assessment of the claims.
It is also unclear how often readers should complete the workout, how to increase difficulty over time, or which participants should avoid particular moves. Jumping and loaded exercises may not suit everyone. People with injuries, balance concerns, chronic conditions, or uncertainty about exercise should seek advice from a qualified health professional or trainer before trying the routine.
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How Readers Can Approach the Routine
The report does not announce a follow-up study or set a future milestone. Its immediate recommendation is to use the listed exercises with appropriate modifications, keep repetitions controlled, and rest for 60–90 seconds between sets. Readers can begin with lower-impact versions rather than treating the sample routine as a required standard.
Whether power training should be added to an individual exercise plan depends on fitness, health, and ability. Anyone starting or changing a program—particularly someone managing a pre-existing condition or injury—can ask a qualified professional to review exercise selection, technique, and progression. Further evidence would be needed to establish how much such training affects long-term health outcomes.
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Key Questions
What does exercise power mean?
Exercise power is the ability to produce force quickly. Hansen describes it as using strength at speed, such as when moving rapidly to regain balance.
Which exercises does the Fit&Well guide recommend?
The guide lists burpees, squat jumps, squats to upright rows, and plank dumbbell pull-throughs. Hansen suggests modifications, including stepping instead of jumping and performing the plank exercise from the knees.
How many sets and repetitions does the routine call for?
The guide recommends two or three sets of five or six repetitions for each exercise, resting 60–90 seconds between sets. The dumbbell pull-through is prescribed for five or six repetitions on each side.
Does the report show that the workout increases longevity?
No. The article presents a trainer’s rationale and exercise suggestions, but it provides no study results showing that this specific routine extends lifespan or quantifying its effect on health outcomes.
Should beginners start with jumps and burpees?
Not necessarily. Hansen recommends using appropriate modifications, such as stepping through a burpee or rising onto the toes instead of jumping. People with health conditions, injuries, or balance concerns should consult a qualified professional about suitable options.
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