Strength vs. Power: What Female Athletes Really Need to Compete

Strength and power are buzzwords in sports performance—but they aren’t the same thing. And understanding the difference is crucial, especially when training female athletes.

So what’s the difference? Simply put:

• Strength is your ability to produce force (e.g., how much you can squat).
• Power is your ability to produce force quickly (e.g., how fast you can sprint, how high you can jump).

Both are essential for sport, but many female athletes are undertrained in power development, which limits their speed, explosiveness, and game-day performance.

Let’s break down how to fix that.

Why Female Athletes Need Power (Not Just Strength)

Strength creates a foundation—but power is what makes you a threat on the field.

Power improves:

• Sprint speed
• Vertical jump
• First-step quickness
• Agility and change of direction
• Reaction time

In sports like soccer, volleyball, basketball, and lacrosse, power is often what separates average athletes from elite ones.

Why Power Training Gets Missed

There are a few reasons why girls often miss out on quality power training:

1. Late introduction to strength
   Many female athletes don’t begin structured strength training until high school—years later than their male counterparts.
2. Fear of injury or intensity
   Some coaches (or parents) worry that explosive movements are too risky, when in reality, not training them leaves athletes unprepared.
3. Overemphasis on endurance or cardio
   While endurance matters, too much steady-state training without power work creates slow, fatigued movers—not quick, reactive ones.
4. Misunderstanding the “how”
   Power doesn’t mean just lifting heavy or jumping randomly—it requires intention, technique, and progression.

“Don’t confuse conditioning with athleticism. Power is what wins plays.”

How to Build Power the Right Way

Here’s how to introduce and progress power training for female athletes:

Start with solid strength
You can’t build power on a weak base. Squats, deadlifts, lunges, and core strength must come first.

Introduce plyometrics
Jumping, bounding, skipping, and hopping drills teach the body to load and explode. Focus on landing mechanics and control.

Train short and sharp
True power is trained in low reps with high intent—not long sets with fatigue.

Prioritize rest between efforts
Power training isn’t about feeling tired—it’s about being explosive. Give full recovery between reps.

A Note to Coaches and Parents

Girls are not fragile. They’re powerful—when given the tools and the trust to train that way.

Empowering female athletes with proper strength and power programming helps:

• Reduce injury risk
• Improve speed and explosiveness
• Build confidence in competition
• Keep athletes in sport longer

“Train girls to move fast, hit hard, and own their space.”

Final Thought

Strength is the engine. Power is the accelerator. And female athletes need both.

Let’s move beyond basic conditioning and give girls the power tools they need to dominate their sport.

References:

• Myer GD, Faigenbaum AD, et al. “Integrative training for youth athletes.” Curr Sports Med Rep.
• Lloyd RS, Oliver JL. “Strength and power training for youth.” NSCA Journal.
• de Borja C, Chang CJ, Watkins R, Senter C. “The Female Athlete.” Curr Rev Musculoskelet Med.