Your list of reasons to build muscle mass is seemingly never-ending….it helps you do more without getting fatigued, strengthens your bones, protects your heart, rewires your brain, and improves insulin sensitivity.

But, your muscles need more than just strength. They also need to have power.

Harvard Health refers to Muscle Power as, “Muscle power, how fast and efficiently you move, is more connected to the activities of daily living and physical function than muscular strength.”

When it comes to muscle power, your legs are the most important part of your body, because they are in charge of your mobility. An effective way of advancing your power is through quick body-weight motions.

Here are 3 easy ways to train your muscles to work more effectively…

1. Try this 2-min video that guides you through three quick-on-your feet moves.
2. Grab a chair, and quickly sit and stand up…repeat for 30 seconds.
3. On a set of stairs, pick up your cadence. Start with a succession of three steps. Pick up your cadence, and quickly bound up 3 steps. If you feel off-balance, use the handrail.