We know both strength and power are important in the training programs. With strength, you can lift heavier, and with power, you can lift faster. In this article, you’ll see the meaning of strength training and power training, the differences between them, some examples of strength and power exercises, and FAQs.
- Definition of Strength and Power
- Differences Between Strength Training and Power Training Program
- Strength And Power Training Exercises
- Strength And Power Training Program Benefits
- Frequently Asked Questions And Answers
Strength and Power Definition
What is Strength?
Strength is the ability to lift, pull or push as heavy as you can with the help of using the maximum force of a muscle or muscle group. Or we can say strength means having the capacity of lifting heavy stuff.
For instance, If you have good strength, you can lift the heavier weight effortlessly compared to the person who has good power but poor strength.
What is Power?
Power means doing a task or movement with complete force and speed. For example, Crossfit and High-intensity interval training exercises can be considered as power training exercises as they require you to do as fast as you can.
differences between strength and power Training Programs
Some people believe that power and strength are the same things. However, they are not the same. If you’re a gym-goer and you lift weight in the gym, I’m sure you work on increasing your strength and power both.
Here are important differences between strength and power
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, muscle endurance and helps you get stronger.
The most common way to measure muscular strength 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 certain exercises through which you can increase your strength. You can try lifting, pulling, and pushing as heavier loads as possible until you gain a good amount of 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.
It is most needed in the game of boxing to hit punch hard and fast; it requires in baseball sport to hit the ball strongly; power is needed for a golfer to hit the ball hard, etc.
Power generated from muscles. And you can measure with the help of simple formula i.e. energy/time.
The power measure in watts and an average person generate 100w/day power. For example, if you consume 2500 calories a day, then you’ll generate 121.5 watts. (Source)
You can increase your power through certain training, such as doing High-intensity interval training (HIIT), Crossfit, and throwing weighted balls. You can also do plyometrics training to increase your strength
Strength and Power Training Exercises
Here we take a look at the list of some strength training exercises:
- Dumbbell or barbell Squats
- Cable rowing
- Sumo Deadlift
- Dumbbell Lunges
- T Rowing
- Overhead Press
- Bench press
- Leg press
- Barbell Curl
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
Strength And Power Training Program Benefits
Benefits Of Strength Training
- It will increase your lifting, pushing, and pulling ability and make you stronger.
- Strength training helps you gain muscles.
- Strength training improves coordination between muscles and joints and lowers the risk of injuries.
- It improves bone density and prevents bone diseases like osteoporosis.
- Strength training helps you sustain a healthy and fittest lifestyle.
- It helps you develop better body mechanics.
- Strength training improves cardiovascular health.
- Strength training helps you burn more calories and lose weight.
- It also boosts your energy levels and improves your mood.
Power Training Benefits
- It can improve your ability to generate the velocity of force and speed.
- Power training enhances endurance and increases athletic performance.
- Power training strengthens muscles and joints as well as develops flexible connective tissue such as tendons and ligaments which lower the risk of injury and swelling caused by sprains or strains.
- The mechanical and metabolic damage caused by power training; signals the body to increase levels of the hormones like testosterone, growth hormones (GH), etc; which help in overall growth.
- Power training may speed up weight loss.
- Power training helps generate a great amount of force in the least amount of time.
- It also improves heart health and lowers the risk of cardiovascular attacks.
- Power training increases energy which helps you feel more energetic throughout the day.
Frequently Asked Questions and Answers
Who Needs Maximum Strength And Power?
Strength and power are both important in training programs.
If you’re a powerlifter and bodybuilder, you’ll require more strength than power. Or, if you do any work where you need to lift heavier stuff, then you should have good strength.
While, If you’re are golfer, boxer, or baseball player, you need to have enough power to perform well in your sports.
But there are also some athletes and sportspeople who require both strength and power to do well in their game, such as Crossfitters, football players, militaries, rugby players, etc.
So whether there is a requirement of power or strength, you need to train and work hard to increase both.
Strength Training versus Power Training: Which one You Should be Doing First?
Let’s take a look at which one is more important according to a meta-analysis published on the National Institute of Health Database
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 Train Strength and Power At The Same Time?
Yes, you can do strength and power training both at the same time. Doing together will help you improve your overall fitness level. But, 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 the field of powerlifting and bodybuilding, then you must focus on enhancing your strength first.
How to Improve Strength and Power quickly?
Consistent training can help you improve power and strength both. There are certain exercises you can incorporate in your training program to increase power as well as power.
For instance, you can do dumbbell HIIT workouts, weighted and bodyweight Crossfit WODs. And combining high-intensity bodyweight exercises with resistance exercises will also help you improve your strength and power.
The Final Words
Strength and power are both important for overall fitness and lifestyle. Understanding the difference between Strength and power can also help you chose appropriate exercises and strategies to achieve your fitness goals.
To gain power or strength you need proper training with proper technique. If you’re a beginner then you should consult with your trainer before starting your workout because 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.