Strength vs Power vs Speed what's the difference? And how you can benefit from it.

What's the difference and what do you need

Figure 1: Source: themovementsystem

Strength, power, and speed are some of the largest components to making an athlete. Having to much of one trait can be both beneficial or detrimental, and knowing what you need most can elevate performance. The main difference is in the force and velocity which has a inverse relationship. This phenomenon can be graphed by something called the force velocity curve. Force can be between 0%-100% (0 being bodyweight 100 being a one rep max).

Strength: The Foundation of Force Production

Figure 2 Source: Inspire us

Strength refers to the body's capacity to produce a near-maximal to maximal amount of force. This ability is usually done at a slow velocity, which sets it apart from power and speed. Strength is about how much you can lift, push, or pull, regardless of how fast you do it. When you use strength exercises like heavy squats or deadlifts the movement itself will be slow, taking up to several seconds to complete the lift. Each rep needs around 90% to 100% maximal effort and force production to be considered strength training, because the goal is to engage the nervous system to recruit muscle fibers. For athletes who excel in speed but often feel weak will find developing this base level of strength is often the missing piece to become a better athlete. A stronger athlete has a better ability to create force, which allows the body to translates it into explosively power. A strength foundation boosts overall athletic performance and capabilities across every sport and physical activity.

Exercises for strength: Bench press, Squats, Deadlifts, Rows, and Overhead press.

Power: The link between strength and speed

Figure 3 Source: Crossfit

Power is an athletic quality that is the "middle ground" on the force velocity curve, using both pure strength (high force, low velocity) and pure speed (low force, high velocity). This is the where you make as much force while also moving at a moderate velocity. Power training typically involves movements where you produce between 30% and 80% of maximal force. This combination of force and speed is what drives positive physical adaptations, leading to improvements in an athlete's ability to be explosive. Power is often considered the strongest indicator of an athlete's explosiveness which improves performance in all aspects like jumping, sprinting, throwing, and changing direction. this is because power is about maximizing the product of force and velocity.

Exercises for power: Power cleans, All Olympic lifts, kettlebell swings, Loaded jumps, and Med ball throws

Speed: Momentum in motion

Figure 4 Source: Competitive edge

Speed is at the end of the force-velocity curve, where force output is between 0% and 30% of maximum capacity. Developing speed uses adaptations within the central nervous system (CNS), which includes optimizing neural drive and coordination, this allows for the recruitment and firing of motor units. The result is a body that can move faster but also more efficiently and effectively.

If you are an athlete who has strength but feels sluggish or unable to transfer strength into quick movements then it's an indication that you lack developed speed qualities.

Training for speed is very demanding on the central nervous system, because these exercises are intensive on the body, it's crucial to allow recovery time adding 2-3 days of recovery after a dedicated speed session will help your CNS recover properly, preventing overtraining and ensuring adaptations. other ways to gain speed may include training that utilize below-bodyweight exercises. These includes downhill running or band assisted jumps, which allow the body to experience and practice moving at past maximal speeds. This will improve neural efficiency and contribute to overall speed.

Exercises for speed: Plyometrics, Sprints, Falling catch sprints, Band assisted jumps

Work cited

Abel, Danielle. “Force/ Velocity Curve.” Www.themovementsystem.com, 1 July 2022, www.themovementsystem.com/blog/force-velocity-curve.

Fit, Cross. “The Power Clean.” Youtu.be, CrossFit, 19 Mar. 2019, youtu.be/KwYJTpQ_x5A?si=_3fxwIbGLXt_s_J7. Accessed 3 July 2025.

Luna, Debbie. “Squat Depth: How Low to Actually Go - Inspire US.” Inspire Us, 10 Feb. 2023, www.inspireusafoundation.org/squat-depth/.

Tatsuno, Josh. “The 4 Main Phases of Sprinting Mechanics.” Competitive Edge, 7 Oct. 2021, compedgept.com/blog/four-phases-of-sprinting-mechanics/.