By: Kaitlyn Garcia, Contributing Blogger
What comes to mind when you think of a “power workout”? Sprinting at full speed? Lifting as heavy as possible? Dripping in sweat from a HIIT workout? While these workouts are certainly hard-core, what if “power” in fitness could look different? Perhaps true strength doesn’t have to just be about intensity, but also longevity and sustainability for your body.
Enter the soft power workout: Low-impact workouts that build muscle strength while also increasing mobility, preventing injury, and enhancing your overall fitness.
Traditional power workouts conjure up images of gritted teeth, heavy grunting, and pushing oneself to the very limit of what one is capable of. On the contrary, soft power workouts invoke images of control, inner serenity, and intentional, functional movement.
Also known as low-impact training, soft-power workouts prioritize the healthy function of your body and the stability of your joints rather than just hitting PRs or pushing yourself to failure.
Make no mistake: soft-power doesn’t mean easy. These workouts are equally as challenging for your body, but in a more sustainable way. Read on to learn about how and why you should make the switch to low-impact training.
Why Choose Low-Impact Workouts
What sets apart low-impact from high-intensity workouts, and why should you consider making the switch? Below are my top three key benefits of low-impact training.
Benefit #1: New Muscle Activation
“Pfft- Pilates is easy!” I scoffed when I first caught a glimpse of my gym’s pilates class, “There’s no heavy weights, no running, and the movements look small. I don’t see why people do it!” This was in my heavy weight-lifting phase, and I could scarcely see the benefit to such tiny movements with your own body weight.
That was until I tried my first pilates class. I walked in confident and walked out sore in places I didn’t even know existed. Many people who try low-impact workouts such as yoga or pilates for the first time report having the same experience. Why is this?
Unlike traditional power training, low-impact workouts recruit deep stabilizing muscles that protect your joints and spine. You can go years without activating these muscles through a traditional training regimen, and yet, they are extremely vital to protecting yourself from injury.
Benefit #2: Increased Mental Challenge
A key element of soft-power workouts is intentionality. In every workout, you are moving and even breathing intentionally throughout your workout. If you want to see true results, these workouts require extra mindfulness and careful attention to your body’s movement. This can be frustrating at times, especially as a beginner, however, this mental precision is so much better for your body in the long term. This intentionality will also increase mind-muscle connection, which has been shown to improve training effectiveness!
Benefit #3: Cross-Training Benefits
Don’t think you have to quit your typical training routine just yet. In fact, adding low-impact workouts will only enhance your existing routine. Below are just a few examples.
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The increased mobility that you will gain from soft-power workouts will help prevent injury in weightlifting.
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A stronger mind-muscle connection will improve your form in other workouts and help you set new personal records.
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Increased muscle endurance will increase your overall stamina in long-distance running and other endurance sports.
Soft-Power Workouts To Add To Your Routine
Now that you understand what a soft-power workout is and why these low-impact workouts are incredible for you, let’s talk about what these workouts look like. Below are a few examples of soft-power workouts:
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Pilates
I love pilates. It’s got everything you’d want in a soft-power workout. Pilates incorporates moves from yoga that build flexibility while also adding dynamic movements that strengthen and tone muscles. It’s everything you’d want in a workout, and don’t be fooled- it’s super challenging! However, you’ll feel incredible afterward.
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Yoga and stretching
Yoga is great for your flexibility as well as muscle endurance. Even if you’re not interested in a full hot yoga flow, just incorporating a few stretches at the beginning of your workouts is a great option.
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Steady State Movement
This consists of brisk walking, cycling, or any other form of low-impact cardio. The key difference between this and high-impact cardio lies in both intensity and movement type.
High-impact cardio consists of jumping or repeated impact on your joints. Steady-state movement keeps your feet close to the ground. Another key difference is intensity: you may only be able to do high-impact cardio for short bursts of time, whereas steady-state cardio is sustainable for 45-90 minutes at minimum.
How To Get Started
Maybe you’re not ready to give up heavy lifting or long, fast runs. That’s totally understandable! There’s no need to overhaul your entire fitness routine overnight. Instead, here are some simple changes you can make to get started:
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Swap out a few high-impact moves for low-impact alternatives. Do your usual workout, but modify any moves you notice may put extra strain on your joints: For example, instead of box jumps, try step-ups.
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Add a few minutes of mobility work before and/or after your current workout. Set a timer for five minutes pre- or post-workout, and do a few simple, dynamic stretches. Just a few minutes a day can make a huge impact in reducing injury!
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Incorporate 1 low-impact session into your weekly workout schedule. Like I said, there’s no need to do a total overhaul of your routine. Pick one low-impact workout that you’d be interested in trying, and do one class a week!
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Make sure you have the right gear. This one is super important. Form-fitting, soft yet supportive workout clothing can minimize distractions and support your workout. Loose t-shirts and baggy clothing can get in the way when you do inversion moves such as downward-facing dog! That’s why I love matching workout sets with leggings and a fitted top—just like this one! Not only are they stylish, but easy to perform functional movement in.
At the end of the day, it’s important to remember that fitness isn’t just about what our bodies can do right now. Fitness is about what our bodies will be able to do for years to come. By incorporating soft-power workouts into your exercise routine, you can build strength and power in a sustainable way.
So let’s move our bodies smarter, not harder, and train with longevity in mind. Grab your gear, and let’s get started!
