Strength vs. Power | What’s the Difference?
Aug 19th, 2009 by Enrico
You may not know it, but strength and power are not synonyms. In fact, they are very different. Knowing the fundamental differences between the two can change the entire way you workout.
Strength
Strength is known as a consistent, slow, exertion of force over a period of time. For example, if you were to bench press, your strength would be tested by completing one full repetition at the heaviest weight that you can handle (Commonly known as “maxing” or “maxing out”). Someone highly trained in strength would usually have huge muscle mass such as a bodybuilder.
Pros
– Can lift heavier weights at the gym
– Greater raw force
– Larger muscle mass
Cons
– Not practical for many sports or athletics (except weight lifting competitions)
– Usually not aerobically fit
Fundamental training
– High resistance, Low repetitions
– SLOW, full-motion repetitions (4 seconds up [positive/concentric], 4 seconds down [negative/eccentric])
Power
Power is similar to strength, but it includes one other dimension: Speed. The basic equation to this is Power = Strength x Speed. Power can be seen as the explosive force exerted. Athletes and Martial Arts fighters (ex. MMA) are some examples of people highly trained in power.
Pros
– Very practical for many sports and activities
– Greater control over strength
– Force has higher potential when there is control over strength and speed
Cons
– Cannot lift the heavier weights at the gym
– Less raw force
Fundamental training
– Low resistance, High repetitions
– FAST, explosive-motion repetitions (1-2 seconds up [positive/concentric], 3 seconds down [negative/eccentric])
*Important* – Power training requires fast motions to be effective. Be sure to practice the motions of the particular exercise before training for power.
Conclusion:
I have always been a firm believer in whole-body, anaerobic and aerobic training. When you go to the gym, you have a limited amount of time to spend. Why spend your time only training for strength, especially when the majority of sports require power? It’s not slow and strong pushes that win games, it’s the clutch plays with explosive bursts of energy that do.
Even if you don’t play sports, training for power is much more of a balanced approach to physical fitness. Not only will your muscles get stronger, but they will be better coordinated for quick, precise motions. Whichever path you choose, whether one or a mixture of both, you are sure to accomplish your goals if you’re driven.