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Power is your ability to use your strength when life asks you to move quickly. It helps you rise from a chair, climb stairs, step over an obstacle, recover when you trip and keep moving with confidence.
The Fabulous50s Longevity Protocol™ is built around the Fabulous50s Five Pillars of Longevity™: Strength, Cardio, Mobility, Balance, and Power. Together, these forms of movement help women stay strong, capable, confident, and independent as they age. Around the five pillars sit four supporting elements that make the protocol sustainable: Nutrition, Brain Training, Recovery, and Community.
Schellea Fowler · Founder, Fabulous50s
When Schellea was younger, power was naturally part of her life. She skipped, jumped, ran for buses and moved quickly without thinking about it. Later, she progressed to demanding exercises such as box jumps, but she had not built towards them gradually.
A knee injury, followed by greater joint sensitivity during menopause, changed her understanding of power training. She realized that the problem was not power itself. The problem was beginning with the hardest version rather than preparing the body step by step.
Today, her approach is to begin with movements that feel controlled and build confidence and progress only when the body is ready.Â
Start small
Build confidence
Progress gradually
Power training becomes easier to understand when we connect it to the moments that matter in daily life. Choose the area you would most like to improve and begin there.
Build the speed and leg drive that help you rise with greater ease.
Train the leg power used to push your body upward and move from one step to the next.
Practise stepping, direction changes and responsive movement that help your body recover.
Begin with controlled movements that train speed, direction and force while your feet remain close to the floor.
Whether you are completely new to power training or ready to understand the science behind it, choose the pathway that best matches what you need today.
Whether you answered often, sometimes or not at all, these questions help you notice how confidently your body handles everyday movements. Power can be improved at any age, so begin with simple, controlled exercises and progress at a level that feels right for you.
Noticing a change does not mean your body has failed. It gives you a useful starting point. Power is a physical quality that can be practised and progressively rebuilt. Begin with supported, low-impact power movements that build speed and confidence gradually.
Begin with clear, beginner-friendly guidance that explains what power training is, why it matters after 50 and how to start safely with simple, controlled movements.
A complete introduction to power, why it changes with age and how to begin.
Support easier reaching, turning and a more open upper body after hours of sitting and screen use.
Discover why strength alone may not fully support quick reactions, faster movement and fall recovery.
Fabulous50s vitality app
The all in one longevity app designed for mildife, with a clear, science-backed daily plan to help you build strength, energy, and confidence, at every stage of the journey.
Explore how power, leg strength and safe exercise can support stronger bones, quicker reactions and greater confidence in everyday movement.
Jumping and higher-impact movement are not universally appropriate for women with osteoporosis. Bone-supporting exercise must be matched to the individual, and professional guidance is recommended before adding impact.
Strength and power are related, but they are not the same. Strength is your ability to produce force. Power adds speed to that force.
A strong leg may help you stand. Leg power helps you stand quickly when the doorbell rings, step up onto a curb or recover when your foot catches on something. This is why strength training and power training belong together.
Lift and carry
React and move quickly
Build muscle
Use muscle at speed
Support joints
Respond to a trip
Hold a position
Change direction
Rise from a chair
Rise with greater speed
Stand up from a chair or get off the floor with more confidence.
Move onto a curb, climb a stair or step over something in your path.
Change direction or respond quickly when something unexpected happens.
Take a quick step and regain control when you stumble or lose your balance.
Power training is often associated with box jumps, skipping and high-impact exercise. Those movements are only some of the ways power can be trained. A safer starting point may be a controlled heel drop, a faster sit-to-stand, a quick side step or a small change in direction.
Schellea specifically recommends beginning with small, controlled movements that teach the body to produce and absorb force. Her approach is that confidence comes first and capability follows.
Heel drops, supported sit-to-stands and deliberate step movements.
Move with slightly more speed while maintaining control.
Step sideways, forwards and backwards to train real-life reactions.
Introduce small bounces, hops or impact only when your body is prepared and the movement is suitable for you.
Practise rising from a sturdy chair with control and purpose.
Train your body to move laterally and respond to a change in direction.
Begin introducing controlled force through the feet and lower body.
Schellea Fowler is a Certified Personal Trainer and Neuro Athletics Coach specializing in exercise for older adults and the creator of The Fabulous50s Longevity Protocol™.
She built the Protocol out of her own decade of living through menopause, an osteoporosis diagnosis, and the body changes that come with age, after finding no program that actually fit this stage of life. Her approach flips the script most women are handed: instead of focusing on what they are losing, chiefly weight, she trains women to gain. Gain back bone, muscle, fitness, mobility, balance, and confidence. It is a five-pillar training system that slots easily into the average woman’s week, with a longevity test for each pillar so you can see where you are strong, where you are weak, train for it, and retest. Following her own diagnosis, Schellea did exactly that, rebuilding bone density, strength, and mobility and lowering key biological age markers.
Today, through Fabulous50s, she has helped millions of women across the world build strength, mobility, and confidence, evidenced by tens of thousands of comments from women who have done the training and seen the results.
Schellea Fowler
Founder of Fabulous50s and Vitality App
No. Power can be trained through faster sit-to-stands, heel drops, quick steps, stair climbing, direction changes and other controlled movements.
Yes. Beginners can start with small, supported movements and gradually introduce more speed as confidence and control improve.
Reduce the intensity, make the movement smaller and stay at a level that feels controlled. Persistent pelvic floor symptoms should be discussed with an appropriately qualified healthcare professional.
Yes, but your starting point should match your current ability. Power does not need to begin with jumping or high-impact exercise. Schellea recommends first building confidence with small, controlled movements and progressing gradually as the body adapts. Modifications are not a lesser version of power training. They are an appropriate place to begin.
The movement may need to be smaller, slower or lower impact. The appropriate starting point depends on your symptoms, health history and current ability.
Power and bone-supporting exercise must be matched to the individual. Women with osteoporosis, previous fractures or a high fracture risk may need guidance before introducing impact or more demanding movements.
Power is involved in more daily activities than we might realise. It helps when we rise from a chair, get off the floor, climb stairs, step onto a curb, move out of the way quickly, catch ourselves after a trip or respond to an unexpected change in our environment. Schellea describes power training as preparation for the moments when life suddenly asks us to move quickly.
