Hello Debbie Collins,
The best way is to work with a trainer to handle any imbalance and/or contraindication. Then you will want to incorporate cross training to hit your musculature from all angles. The rower requires upper body and core strength as well.
Make sure you eat well, hydrate and sleep well to round out your strength gains.
Natalie aka NAPS 2 B Fit.
Power is a physics problem. If you want power you need to understand the equation Power= force x displacement/time. Here’s an example then I’ll address how to build power.
Let’s take the power clean as our example. It’s a power movement as opposed to the deadlift or squat, which are not. If I can displace (move) a load a certain distance (1.5 meters) using a force (muscles) in a fast enough time, I’m generating power. The faster I can move a load over a distance the greater the power.
Here’s another example. Two football linemen one weighing 200 lbs and one weighing 100 lbs. If the 100 lb lineman runs twice as fast as the 200 lb lineman for 6 yards and they both hit dummies weighing 100 lbs, the power generated is equal between the two because the 100 lb lineman was traveling twice as fast over the same distance.
Now, to build power we need to do exercises that mimic the examples I just provided. Typical exercises are the snatch, power clean and plyometrics such as jumps, weighted jumps, etc.
Deadlift and squats are not considered power exercises, but should still be incorporated, because the movement is too slow. However, I do use dead jumps and squat jumps to build power. These are power exercises.
The answer provided by Natalie doesn’t seem to address power at all.