How to build explosive power: what power is, jumps, throws and fast lifts, how to train it safely at any age, and a plan

Power is force times speed

It's how much force you can produce, how fast. You build it on a base of strength, then train moving fast.

Sources 1, 2

Three tools: jumps, throws and fast lifts

Jump training raised jump height by about 5 to 9%, Olympic lift variations did about as well, and kettlebell swings and medicine-ball throws worked in small trials.

Sources 3, 4, 5, 6, 7

Try to move fast, with moderate loads

Trying to move as fast as possible drove the gains in a classic trial, and the American College of Sports Medicine (ACSM) found power improved most with moderate loads, 30 to 70% of the most you can lift once, low volume and a fast lifting phase.

Sources 8, 9

Twice a week, first in the session

About 80 jump landings a session as a beginner, building towards 100, and throws and fast lifts in short sets of 2 to 8, resting 1 to 3 minutes, as our jump and power clean guides set out. End each set while every rep is still fast.

Power isn't only for young athletes

Leg power fades faster than strength after 65, and lifting fast improved everyday function in older adults at least as much as slow lifting. The extra benefit is small and low certainty, and the safety data on jumping come from 289 people, mostly supervised.

Sources 10, 11, 12

Check first

If you have heart disease, uncontrolled blood pressure, diabetic eye disease, a hernia, or osteoporosis with fractures, or you're pregnant, see the warning signs before you start.

Strength produced fast

Strength is how much force you can produce; power is how much you can produce quickly. "Explosive" usually means how fast you develop force in the first fraction of a second: a jump, a sprint start, a throw, standing up quickly or catching yourself from a trip.

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Strength is the base

You can't be very powerful without being relatively strong. In people new to lifting, getting stronger raises jump height on its own, as our jump higher guide explains.

Source 2

Three ways to train it

Jumps, hops and bounds train the quick stretch and recoil of your muscles and tendons. Throws, such as medicine-ball chest pushes and scoop throws, train the upper body and whole body. Fast lifts, such as kettlebell swings, light jump squats, push presses and the Olympic lifts, move a moderate load as fast as you can.

How people differ

Leg power falls by about 3.5% a year after 65, against 1 to 2% for strength. Heavier people can start with lower-impact options such as step-ups, fast sit-to-stands, swings and throws (our suggestion). Men tended to gain more from jump training than women in pooled studies, and people with more sport experience gained more.

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Jump training raises jump heightStrong evidence

Across 26 studies of healthy people, jump (plyometric) training raised the countermovement jump by 8.7%, the jump with an arm swing by 7.5%, and squat and drop jumps by 4.7%.

Source 3

How much jump trainingEmerging evidence

Across 56 studies, programmes of more than 10 weeks and 20 sessions, with more than 50 jumps a session and a mix of jump types, gave the biggest gains, and adding weight gave no extra benefit. These are comparisons between studies.

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Olympic lifts work about as well as jumpsEmerging evidence

In 6 studies of 232 trained young people, weightlifting raised jump height by 7.7% compared with no extra training and 5.1% more than ordinary lifting. Another review found weightlifting and jump training raised the countermovement jump about equally (8.8% against 8.1%), and both more than ordinary lifting.

Sources 4, 5

Loads and volumeStrong evidence

The ACSM's 2026 review of 137 reviews found power improved most with moderate loads (30 to 70% of a one-rep max), 24 or fewer reps per exercise, Olympic-style lifts and a fast lifting phase, and that lifting fast improved physical function. The load for peak power depends on the lift: up to 30% of your best for jump squats, 30 to 70% for squats and 70% or more for power cleans (27 studies).

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Intent mattersEmerging evidence

In 16 adults over 16 weeks, trying to move as fast as possible against a resistance that stopped the movement gave the same high-speed gains as actually moving fast.

Source 8

Kettlebell swings and medicine ballsEmerging evidence

In 21 young men, 6 weeks of twice-weekly swing sessions raised vertical jump by about 20% and half-squat strength by about 10%, similar to jump squats. In 21 teenage handball players, 12 weeks of medicine-ball training raised throwing and pressing power more than normal training. Both trials were small.

Sources 6, 7

Power fades faster than strengthEmerging evidence

In 100 healthy people aged 65 to 89, leg power was about 3.5% lower for each year of age, against 1 to 2% for strength. In 80 older women, leg power was the strongest link to everyday function, and across 44 studies power predicted function slightly better than strength.

Sources 10, 15, 16

Power training for older adultsEmerging evidence

Lifting fast and lowering slowly improved physical function a little more than slow lifting in a review of 20 trials of 566 older adults (low certainty), and in a review of 11 trials. A 2023 review of 19 trials of 1,055 people called the effects similar. The extra benefit is small and low certainty.

Sources 11, 17, 18

Jumping in older adultsEmerging evidence

In 12 studies of 289 people with average ages of about 58 to 79, mostly supervised, no study reported more injuries, and at most 1.4% dropped out with an injury.

Source 12

Weightlifting isn't unusually riskyEmerging evidence

Weightlifting has about 2.4 to 3.3 injuries per 1,000 hours of training, similar to other non-contact strength sports, in low-quality studies.

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Twice a week, while you're fresh

Two power sessions a week, 48 to 72 hours apart, for 8 to 12 weeks, as our jump higher guide suggests. Power work comes first in the session, and hard runs and intervals stay at least 3 hours away, as our plans advise.

Jumps

Count every landing: about 80 a session, including the warm-up, as a beginner, building towards 100, in sets of 3 to 10 with 60 to 90 seconds' rest, as our jump higher guide sets out. Start with landings, then box and broad jumps, then low depth jumps.

Throws

Chest pushes, 3 sets of 5 with a 2 to 4 kg ball; scoop throws, 3 sets of 3 to 5, resting about a minute; and slams, 3 to 5 sets of 5, resting 60 to 90 seconds (our medicine ball workout). Two hands before one, and chest before overhead, as our medicine ball slam guide suggests.

Fast lifts

Kettlebell swings, 3 sets of 6 to 8, every rep crisp (our bone-strengthening workout); for power, a heavier bell and 8 or fewer a set, as our kettlebell swing guide says. Hang power cleans, 3 to 5 sets of 2 to 4 with 2 to 3 minutes' rest, ideally with coaching (our power clean guide).

How hard: stop while it's fast

Reps in reserve isn't the right gauge for power. End a set when your landings get loud, your contacts slow or your jumps get lower, or when the bar or bell slows down, and never go to failure, as our jump and power clean guides say.

Keep the strength base

Two strength sessions a week: a squat, a hinge, a single-leg move and calf raises, stopping 2 or 3 reps short of failure, as our jump higher guide sets out.

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Legs

Jumps, squats and hinges, and kettlebell swings. Our jump higher guide has the full jump plan, and our sprint faster guide adds sprinting.

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Upper body

Medicine-ball chest pushes and throws, and push presses or fast dumbbell presses with moderate loads. Our medicine ball workout puts the throws in order.

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For sport

Your sport's own skills, such as kicking, punching or throwing, carry the power into the game. Our sports pages pair strength and power work with each sport.

Why it mattersEmerging evidence

Power fades faster than strength with age and links closely to everyday function, such as getting up from a chair or catching yourself from a trip.

Sources 10, 15, 16

Lift briskly, lower slowlyEmerging evidence

Once a move is learned, stand up or press briskly and lower over 2 to 3 seconds, as our build muscle after 50 guide explains. It improved function at least as much as slow lifting, though the extra benefit is small and low certainty.

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Jumping later in lifeEmerging evidence

In 289 people aged about 58 to 79, mostly supervised, jump training didn't add injuries. Start with landings and heel drops, keep any drop very low, and with osteoporosis follow the cautions below.

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Where to start

Our power and balance workout pairs brisk sit-to-stands, step-ups, chest pushes and optional swings with balance work, which together with strength training is what cuts falls.

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Osteoporosis

If you have no spinal fractures, build up to about 50 moderate impacts on most days, such as heel drops, jogging on the spot or small jumps, and add strength training. Walking is weight-bearing but low impact, and on its own it does not raise bone density. Swimming and cycling are not weight-bearing.

The UK consensus recommends moderate impacts, about 50 a session, but not very high impact such as landing from height, and impact only up to brisk walking after spinal fractures. Get individual advice before broad jumps; heel drops are the usual first step.

The UK consensus asks people with osteoporosis to avoid postures with a lot of spinal bending, especially with a weight. Fast, loaded forward bending is what a slam is, so leave slams out, and use the chest push or the scoop throw only after individual advice (our suggestion).

Swings only with no spinal fractures and confident technique, as our bone-strengthening workout says, and avoid deep or repeated rounding under load, as our osteoporosis guide explains.

Sources 20, 22

Pregnancy

Don't start box jumps in pregnancy: the NHS advises against starting a new vigorous activity and against activities with a risk of falling.

Leaking and sore tendons

Pain below the kneecap is worse the next morning: our jumper's knee guide keeps tendon pain at 3 out of 10 or less. If you leak urine when you land, that's common and treatable: build up pelvic floor exercises and lower-impact work first. With osteoporosis and fractures, get physiotherapy advice before impact work.

Diabetic eye disease

With proliferative or severe diabetic retinopathy, the American College of Sports Medicine advises avoiding activities that jar the head, such as jumping.

Heart disease or blood pressure

With heart disease, or blood pressure that isn't controlled, ask your GP or heart team before hard intervals or jumping, as our HIIT guide says.

Sore knees

With knee pain, use step-ups and our knee guides first; our knee pain when jumping guide maps the causes and has a staged plan back to jumping. Our suggestion is to come back to jumping once stairs and squats are comfortable.

Children and teenagers

Supervised strength training is safe for children and teenagers: no growth-plate injury has been reported in prospective studies with professional guidance, and there's no evidence it harms growth in height. Landings in competitive sport can reach 5 to 7 times body weight, more than a coached session.

Stop and get medical help

If you get chest pain or pressure, feel faint or dizzy, are unusually breathless, or your heart races or beats irregularly during exercise, as our plans advise. The American Heart Association says these need immediate medical evaluation.

Call 999 (911 in the US)

For chest pain that comes on suddenly and doesn't go away, feels tight or like squeezing, spreads to your arms, neck, jaw, stomach or back, or comes with sweating, feeling sick, light-headedness or breathlessness; arm pain that comes on suddenly with pressure, heaviness or squeezing across your chest; severe difficulty breathing, or a chest that feels tight or heavy; someone who faints while exercising; palpitations that don't go away, or come with chest pain, shortness of breath or feeling faint; or a headache that starts suddenly and is extremely painful, especially while lifting or straining. The NHS says a bleed on the brain may be more likely when lifting something heavy. Don't drive yourself to A&E.

After a fall or a bad landing

Call 999 or go to A&E if you heard a crack, the joint or limb has changed shape or points at an odd angle, it's numb or tingling, or the skin looks blue or grey or feels cold. Get help from NHS 111 (in the US, urgent care) if it's very painful, very swollen or bruised, very stiff, or you can't put weight on it or walk more than a few steps.

NHS 111 the same day (urgent care in the US)

A snap or pop at the back of your ankle, with pain and swelling near your heel or not being able to stand on tiptoe on that leg. A knee that's very painful, won't take your weight, is badly swollen or has changed shape, or locks or gives way.

See a GP

Pain in one spot on a bone that's worse with jumping or running, eases with rest and hurts when you press it: stop jumping, as it can be a stress fracture, and see a GP. See a GP too for heel pain that hasn't improved after 2 weeks of looking after it yourself, or shin pain that's getting worse or isn't improving.

Back pain

Call 999 or go to A&E: loss of feeling or numbness around the genitals or bottom, new trouble peeing or controlling your bladder or bowels, changes in genital sensation during sex or problems with erections or orgasm, or pain, tingling, weakness or numbness in both legs. These are signs of cauda equina syndrome, which needs treating in hospital urgently. Don't drive yourself.

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A pop while pressing or throwing

A pop or tearing at the front of the armpit or chest during a lift, followed by bruising into the chest or upper arm, a change in the shape of the chest or armpit, or weakness pushing, can be a torn chest tendon. Don't wait for it to settle: get help the same day from NHS 111 or an urgent treatment centre, as our pec strain guide explains.

Very sore muscles after a big session

Rhabdomyolysis (a dangerous breakdown of muscle) has followed big, unaccustomed bouts of jumping in young people: more than 250 squat jumps in a 12-year-old, and a conditioning session with jumps in a 16-year-old. Not depth jumps as such, but a reason to build your number of jumps gradually.

Call NHS 111 (in the US, your doctor or urgent care) for severe muscle pain and weakness with dark (cola-coloured) or reduced urine after unusually hard training. This can be rhabdomyolysis, which can harm the kidneys and needs prompt care.

Before you start

Speak to your GP first if you haven't exercised for some time or have medical conditions or concerns, as the NHS advises. Get advice before hard, explosive or straining work if your blood pressure is uncontrolled (140/90 or higher at a clinic, or 135/85 at home), or you have heart disease or chest pain when you're active, a pacemaker or defibrillator, diabetic eye disease, glaucoma, a hernia, recent eye or tummy surgery, or you're pregnant, as our breathing guide lists.

After a recent shoulder dislocation or shoulder surgery, follow our shoulder dislocation guide or your surgical team first.

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Hernia

See a GP if you think you have a hernia, a bulge or lump that may get bigger when you strain and smaller when you lie down. Get help from NHS 111 if you have a hernia and pain in or around it, a bloated tummy, you feel or are sick, you're vomiting blood or your vomit looks like coffee grounds, you're constipated, you have a high temperature or feel hot, cold or shivery, or you've suddenly become confused. Call 999 or go to A&E for a femoral hernia (a small lump at the top of your thigh, in your groin) with very bad tummy pain, sickness, being unable to fart or poo, a high temperature or sudden confusion.

"Power training is only for young athletes"Emerging evidence

Power fades faster than strength with age, and lifting fast helped older adults' function at least as much as slow lifting, though the extra benefit is small and low certainty. Start with brisk sit-to-stands, step-ups and throws.

Sources 10, 11, 12

"You must squat 1.5 times your body weight before you jump"Mixed evidence

That figure is one author's opinion, not a tested threshold, as our jump higher guide explains. Older adults and young people trained safely on programmes that start with landings and small jumps.

Source 12

"You need Olympic lifts to be explosive"Emerging evidence

Weightlifting and jump training raised jump height about equally. The lifts are worth learning with a coach if you enjoy them.

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"More jumps, more power"Emerging evidence

Programmes improved with more than 50 jumps a session, not hundreds, and big, unaccustomed bouts of jumping have been followed by serious muscle breakdown in young people, as our depth jump guide notes. Count your landings.

Source 13

"Add weight to your jumps"Emerging evidence

Jumping with added weight gave no extra benefit, and peak power in a jump squat came at light loads, 30% of a squat max or less.

Sources 13, 14

"Train to exhaustion to get more explosive"Emerging evidence

Low to moderate volume improved power most. Stop each set while every rep is still fast.

Source 9