Agility Training for Older Adults: Stay Strong, Steady, and Sharp

As we age, maintaining physical agility becomes more than a matter of mobility - it's a critical component of independence, fall prevention, and overall quality of life. Research has proven that agility training in older adults not only enhances balance and coordination but also contributes to cognitive health and emotional well-being.

According to studies published in The Journal of Strength and Conditioning Research, seniors who regularly engage in agility-focused exercises such as stepping drills, diverse plyometrics, and overall power training experience improved reaction times and a reduced risk of falling. For older adults, this means that staying agile isn’t just about being able to keep up with the grandkids, it’s about living longer, living better, and preserving the freedom to move with confidence. 

The average number of people over 65 is expected to double by 2050s, and according to the CDC 1 in 4 adults over 65 fall due to loss of balance every year. That’s a startling statistic when you stop and think about it. I am sure we all know several people who fit into that category, and in fact a few of you reading this might fall into it yourself. But don’t fret! This does not mean that you have to be a part of the 25% who fall every year. Here at Method, we want to make sure that you are the outlier in this. 

For older adults, following an individualized and periodized strength training program has been shown to have the greatest improvements in reversing age related changes such as decreased bone density, prevention of sarcopenia (the progressive decline of muscle mass), and overall walking mechanics. Through a consistent regimen of training 2-3 times a week at moderate to high intensity, elderly clients will see the greatest return on investment. On top of strength training comes power or plyometric training. 

What is plyometric training you might ask? Plyometrics are explosive movements that involve a rapid transition from an eccentric (the lengthening of muscle fibers) to a concentric (the shortening of muscle fibers) muscle action. Think of jumping, throwing a ball, or kettlebell swings as a few examples. Now we’re not saying that everyone 65 and older needs to be jumping, just that by training power we can achieve a number of other goals. Plyometrics have a wide range of scalability to meet the needs of clients. The purpose of plyometrics is to teach you how to absorb force, redirect it, and produce it quickly. Done right, they help you build capacity, teaching you how to move with speed and intent, which in turn helps prevent injuries from occurring. 

As mentioned, there is a wide range of plyometrics that can be done as long as they are done with intent. Plyometrics require a high level of motor unit recruitment to execute properly and take time to build up to; considerations like tissue development, neural programming, and general skill development mean that we must meet you where you are at, not just rush you right to the explosive stuff. 

You will often perform these exercises in the beginning of your workouts, when you are at your most energized and your body can handle the demand we are asking it to. Expect to find yourself using the floor ladder, boxes to step off of and jump to, or bands to help assist in your jumping and the speed at which you do so for those who might be able to handle jumping. 

At the end of the day, agility training for older adults isn’t just about moving fast, it’s about empowerment. With the right guidance and a thoughtful, progressive program, seniors can improve balance, build strength, and regain confidence in their daily lives. By utilizing agility training in the form of plyometric work, we’re not only helping you prevent falls, but also giving you the tools to stay active and independent for years to come. At Method, we believe aging doesn’t have to mean slowing down. It can mean moving smarter, living stronger, and embracing a future full of vitality.