Strength Vs. Power: Which Class Is Right for You?

So you’re ready to get strong. Incorporating Strength classes into your #obéeveryday routine seems like a no-brainer, right? But wait, there’s this other class on the Live Schedule and in the On-Demand Library: Power.

Are these both strength training? And are there any differences between the two?

The short answer: yes and YES.

Yes, both classes will build your functional strength (the major muscle groups you need to move your body in full range of motion as you go throughout your day). And yes, there are huge differences in the classes, in terms of the exercises you’ll do—and the results you’ll get.

Strength vs. Power

“Both of these types of movements are important because they train your body in different ways,” says obé Training Manager Melody Davi.

The major difference? Speed.

Think of it like this: Strength is the ultimate functional training class, using resistance (yep, that usually means weights!) to build full-body strength. (And runners: This is where your robé life begins.)

Power, on the other hand, is the combination of strength and speed, using explosive movement to improve both muscular and cardiovascular strength. It’s a major #levelup!

“So if you take the example of a hinge movement, in Strength class you’d do a slow dead lift. In Power class, you may do something like a dumbbell swing—it’s going to be more explosive movement in a Power class,” Melody says.

Which should beginners do first?

“If you’re newer at resistance training, I would recommend doing Strength first because it’s at a slower tempo,” Melody says.

You can start out using just your body weight as resistance, then add weights to the routine from there.

“It’s most important to do the movements correctly. Once the form feels good, grab a medium weight, 5-8 pounds. Then you can go to a larger weight, like 10 pounds,” she says.

How do you know you have the right weight? You want to be able to do all the reps—but the last two should be really challenging.

“If you’re doing all the reps easily, you should upgrade to the next weight level. If you’re struggling to do them all, though, there’s no shame in doing the reps with no weights, or starting out with your 1-pound weights from Sculpt class. It’s all about listening to your body,” she says.

Are Strength and Power both low-impact classes?

Strength classes are always low-impact, but Power classes often have high-impact moves.

“We always give modifications but there might be some explosive high-impact movements. Squat jumps, burpees, that kind of thing,” Melody says.

Which class uses heavier weights?

Because Power class uses faster movements, you’ll use lighter weights than you do in Strength class.

You may lift heavier in Strength class than you ever do in Power class—so don’t feel like you’re taking a step back by grabbing smaller weights.

“You can definitely go lighter with weights in Power class because of the quicker movements. It’s more important to keep your form correct—it’s not as much about the size of the weight in a Power class.”

What are the benefits of each class?

Strength classes are going to build your muscle mass and enhance your quality of life due to better movement patterns in your body, Melody says. You’re going to feel stronger and more stable, and you’ll start to see more muscle definition.

Power classes build muscle strength in a different way—while improving cardiovascular endurance, reaction time (which can help protect against injuries), and balance and coordination.

And remember, as we age, muscle power becomes more important—since it ebbs even more swiftly than strength does, Melody says. So, exercises that can produce gains in power are key to feeling great year after year. But, it’s not an “either-or” decision, she stresses.

“For example, if you’re a runner, strength will build all the muscles you’ll need for running. It’s so important to cross-train. And Power will will help improve the neurological fibers of the body, to help you build up your speed,” Melody says.

“They’re different forms of training, and they work beautifully together. If you start out with Strength, then start incorporating Power classes as well, don’t think you have to ‘graduate’ and never do Strength again. I think Strength should be a part of everyone’s program. You can never get too strong!”

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