Strength vs Power Training (The Ultimate Comparision)

Strength and Power Training

We know both strength and power are important in training programs. With strength, you can lift heavier, and with power, you can lift faster. In this article, you’ll learn the meaning of strength and power training, their differences, and some examples of strength and power exercises.

Strength and Power Definition

Strength is the ability to lift, pull, or push as heavy as possible, while power is the ability to do things quickly and explosively. Let’s learn more about them in detail.

Strength Training

Strength is the ability to lift, pull, or push as heavily as possible using the maximum force of a muscle or muscle group. Or, we can say strength means having the capacity to lift heavy stuff.

For instance, if you have good strength, you can effortlessly lift heavier weights than a person with good power but poor strength.

Power Training

Power means doing a task or movement with complete force and speed. For example, high-intensity interval training exercises can be considered power training exercises as they require you to do them as fast as possible.

Differences Between Power and Strength Training

Difference between strength and power

Some people believe that power and strength are the same. However, they are not the same. If you’re a gym-goer and lift weights, I’m sure you want to enhance both your strength and power.

Here are the key differences between strength and power training:

Key Points About Strength

Strength is the amount of force generated by using a muscle or muscle group to lift a heavier weight or stuff.

Increasing muscular strength means increasing the amount of resistance. Resistance exercise specifically focuses on improving muscle strength and muscle endurance and helps you get stronger.

The most common way to measure muscular strength is by estimating your one-rep max (1RM). One-rep max means the heavier or the maximum amount of weight one can lift, push, or pull in one reputation without failure or injury.

There are specific exercises that can increase your strength. You can try lifting, pulling, and pushing as heavy loads as possible until you gain strength.

Key Points About Power

We can say power is the amount of speed or energy at which any work is produced, which means power has a time component to it.

In general, power is the ability to generate as much force as possible at a higher speed.

Power needs both strength and speed to develop force quickly and get the work done at a fast pace.

Power is most needed in the game of boxing to punch hard and fast; it is required in baseball to hit the ball strongly; power is needed for a golfer to hit the ball hard, etc.

Strength training aims to enhance your muscles’ ability to produce force.


Strength and power training are both crucial for a strong and athletic body. Strength training involves pushing, pulling, or moving as heavy weight as possible, while power training makes you quick and effective. I recommend combining both to achieve a strong, functional, and aesthetic physique.

Strength and Power Training Exercises

Here we take a look at the list of some strength training exercises:

  • Bench press
  • Leg press
  • Barbell Curl
  • Pulldown

Let’s take a look at the list of some power training exercises:

  • Throwing medicine balls
  • Hitting punching bag
  • Dumbbell Push Jerk
  • Dumbbell Explosive Hip Rotations
  • Hand release push-ups
  • Running
  • Box Jump
  • High knees
  • HIIT Boxing

Strength and Power Training Benefits

Benefits Of Strength Training

  1. It will increase your lifting, pushing, and pulling ability and make you stronger.
  2. Strength training helps you gain muscles.
  3. Strength training improves coordination between muscles and joints and lowers the risk of injuries.
  4. It improves bone density and prevents bone diseases like osteoporosis.
  5. Strength training helps you sustain a healthy and fittest lifestyle.
  6. It helps you develop better body mechanics.
  7. Strength training improves cardiovascular health.
  8. Strength training helps you burn more calories and lose weight.
  9. It also boosts your energy levels and improves your mood.

Power Training Benefits

  1. It can improve your ability to generate the velocity of force and speed.
  2. Power training enhances endurance and increases athletic performance.
  3. Power training strengthens muscles and joints and develops flexible connective tissue, such as tendons and ligaments, which lowers the risk of injury and swelling caused by sprains or strains.
  4. The mechanical and metabolic damage caused by power training signals the body to increase levels of hormones like testosterone, growth hormones (GH), etc., which help in overall growth.
  5. Power training may speed up weight loss.
  6. Power training helps generate a great amount of force in the least amount of time.
  7. It also improves heart health and lowers the risk of cardiovascular attacks.
  8. Power training increases energy, which helps you feel more energetic throughout the day.

Strength Training vs Power Training: Which One You Should Do First?

Power training is more effective than strength training for improving youth jump height.

Strength training is more effective than power training for increasing sprint measures in youth.

Verdict: Strength training should be incorporated prior to power training in order to establish an adequate foundation of strength for power training activities.

Can You Do Power and Strength Training Simultaneously?

Yes, you can do strength and power training simultaneously. While doing them together will help you improve your overall fitness level, one should be your first priority.

For example, if you’re in the sports of boxing, golfing, or football, then your primary objective should be increasing power. However, if you’re in powerlifting and bodybuilding, you must focus on enhancing your strength first.

My Final Thoughts

Strength and power are both important for overall fitness and lifestyle. Understanding the difference between Strength and power can also help you choose appropriate exercises and strategies to achieve your fitness goals.

To gain power or strength, you need proper training and technique. If you’re a beginner, consult with your trainer before starting your workout. He or she will assess your fitness and recommend the best workout.

You always need to maintain two things (other than exercise) for a healthy lifestyle: a balanced diet and proper sleep.

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of I help people achieve their best shape through my science-based and practical workout programs.
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About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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