You might assume that power training is only relevant for boxers, powerlifters, or professional volleyball players, but chances are you’ve already included some form of power training in your workouts, such as an intense sprint or using battle ropes. Power, as defined by the National Academy of Sports Medicine (NASM), is the capacity to exert the greatest force in the shortest time. In physics terms, power equals force multiplied by velocity (speed).

So, why should you be concerned about incorporating power into your workouts, even if you’re exercising just for enjoyment? Fitness trainers break down the concept of power in exercise, how to develop power, and why discovering your true power can enhance both your workouts and your daily life.

Understanding Power Training If physics isn’t your strong suit, consider power as the amount of energy generated in a short time, explains Jacqueline Howard, NASM-certified CPT, VKNJA steel mace and kettlebell certified coach, and Schwinn Stages certified trainer. Power represents explosive, maximum effort. For instance, running at a steady pace for an hour tests endurance, not power. However, performing as many heavy-weight thrusters as possible within a minute is a form of power training, as it requires working at or near 100 percent effort.

Howard describes power in physical activity as “elevating or maximizing simple movements,” such as transforming a squat into a jump squat or box jump. Power training involves exerting as much effort as possible for a short duration.

It’s important not to confuse power with plyometrics. Plyometrics are explosive exercises that generate maximum force in minimal time, according to Chris Ryan, C.S.C.S., a certified personal trainer with MIRROR and a Lululemon ambassador. Plyometrics, like squat jumps, lunge jumps, skaters, or clapping push-ups, are a type of power training, but not all power training involves plyometrics. For example, cycling up a hill as fast as possible or performing high knees at maximum speed for 30 seconds are also forms of power training.

Benefits of Incorporating Power into Your Workouts By including power in your exercise routine, you improve your ability to work at your maximum capacity. Think of situations where you’ve had to sprint after your runaway dog or muster the strength to push a refrigerator back into place. In these moments, you’re using power, and power training ensures you’ll be more successful in these tasks.

Developing power also increases your stamina, meaning the amount of time a muscle can generate energy at or near your maximum output. For example, having the stamina to chase your dog for 50 yards requires more power than only chasing for 20 yards.

Additionally, enhancing your power goes hand-in-hand with better breath control, according to Howard. Proper breath control can significantly contribute to your power. For example, inhaling deeply before a power lift expands your diaphragm and engages your core. Then, exhaling during the movement helps exert power. Controlled breathing also aids in recovery by lowering your heart rate more quickly. Practicing breathwork has numerous benefits, such as improved temperament, mindfulness, stress relief, and more.

How to Boost Power Through Training To increase your power, you’ll need to train intensely and regularly push yourself to your limit. Howard recommends a 2:1 or 3:1 work-to-rest ratio (e.g., working at maximum effort for 20 seconds and resting for 10 seconds, similar to a Tabata workout).

Select specific exercises or workouts for power based on your goals. For instance, if your goal is to increase your running power, try sprinting at your top speed for 20 seconds before taking a brief recovery break. To build power in a particular muscle group, consider an AMRAP (as many reps as possible) workout, where you perform as many reps as you can within a set time frame (e.g., as many squats as possible in a minute). You can also find your one-rep max (the heaviest weight you can lift for one rep) and train at progressively higher percentages of your one-rep max for more reps. This structured approach allows you to progressively increase your power while minimizing the risk of injury from overexertion.

If you’re unsure how to start incorporating power into your workouts, begin with basic exercises, advises Howard. Start with bodyweight squats and isolation exercises, and don’t worry about dynamic movements yet, as your body and breath patterns may not be ready. Once you feel confident in your balance and alignment, you can begin to build power, but it’s crucial to start with the basics.

As you incorporate power training into your fitness routine, you’ll likely notice improvements in your ability to perform everyday tasks that require short bursts of maximum effort. In addition, power training can enhance your overall fitness, stamina, and breath control, contributing to a healthier and more functional lifestyle.