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Power Training vs Strength Training: What Is The Difference Between Strength & Power Training?

Power Training vs Strength Training, these terms are often used interchangeably, but they are not the same thing.
In order to understand the difference between power training and strength training, let’s start defining the two.


Strength training definition: What is strength and strength training?

Strength is defined as the ability to exert force to overcome resistance.
Consequently strength training trains the ability to exert force to overcome resistance.


Power training definition: What is power and what is strength training?

Power is defined as the ability to exert force in the shortest period of time.
Power training trains the ability to exert force in the shortest period of time.


Power training vs strength training

The definitions make clear, that during power training and strength training force is exerted, but the difference between power training vs strength training is the time component.


Strength training workouts

Typical strength training workouts with the goal of increasing strength / maximum strength are characterized by higher intensities, above 85% 1RM and lower intensities 1 – 5 repetitions.


Strength training vs Bodybuilding

Let’s quickly define the difference between strength training vs bodybuilding. The goal of strength training is to become stronger, the goal of bodybuilding is to gain muscle mass.


Strength training workout vs Bodybuilding workout

The difference between a strength training workout with the goal to increase strength and a bodybuilding training is the training intensity.

As explained increasing strength / maximum strength requires higher intensities and lower repetitions 85% 1RM and 1 – 5 reps.
A bodybuilding workout however is performed at lower intensities, 65 – 85 % 1RM and higher repetitions, 6 – 12 repetitions.


Power training vs strength training

By now, we have discussed training intensities for strength training.
Power training can be carried out with a variety of training intensities, ranging from 0 – 70% 1RM.
The Power Training workout can be carried out with different efforts
- Plyometric effort
- Ballistic effort
- Dynamic effort


Power training workout – plyometric effort

The intensity during Plyometric Power Training workouts is 0 – 20% 1RM with 3 – 8 reps depending on the plyometric activity.


Power training workout – ballistic effort

Ballistic Power training workouts are carried out with 20 – 50% 1RM and 2 – 6 reps depending on the ballistic power training exercise.


Power training workout – dynamic effort

A Power training workout with a dynamic effort is carried out at percentages of 50 – 70% 1RM for 3 – 5 reps.


Now that we know the intensity and repetition ranges for the different power training workouts, it’s time to look at the different power training exercises.


Power training exercises – plyometric effort

The power training exercises or training mode for the plyometric effort are mainly body weight exercises or exercises with really light implements such as light medicine balls.


Power training exercises – ballistic effort

The power training exercises for the ballistic effort are light implements, such as medicine balls, kettle bells, barbells and dumbbells.


Power training exercises – dynamic effort

The power training exercises for the dynamic effort are usually barbells or training machines.


Power Training vs Strength Training Conclusions

Strength training and power training are different forms of training with a different training goal.

Understanding the differences between strength training vs power training can help to design strength training workouts and power training workouts.

Read the full Power training article Power Training vs Strength Training – what is the difference?
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