Strength vs Power: The Two Very Different Ways to Train Your Body

Most of us are familiar with the basics of working out. But few women are ever really taught the why behind our training—not by school, not by doctors, and certainly not by fitness culture. We’re told to tone, tighten, and burn.

But here’s what we’re not told: your training method should reflect your long-term health, not just a short-term aesthetic.

Enter two of the most powerful tools in your movement toolkit: strength training and power training. Often used interchangeably, they actually serve radically different purposes—and depending on your goals, one may serve your body much better than the other.

Here’s what every woman needs to know about how these two forms of training shape our muscle, metabolism, mobility, and long-term vitality.

Strength Training: Functional, Foundational, Feminist

Let’s start with strength. This is your go-to for building muscle that supports your body’s day-to-day mechanics—from lifting children and groceries to reducing pain and preventing bone loss.

Think squats, lunges, deadlifts, presses. Think slow and heavy. Most strength training involves using weights at around 85% or more of your one-rep max (the heaviest load you can lift for a single repetition), done slowly with control over 6–12 reps and multiple sets. It’s about building resilient muscle and durable bone, not just changing how your body looks.

Strength Training Benefits:

Supports longevity by maintaining muscle mass, especially after 30 when muscle loss accelerates.
Protects bone density, reducing osteoporosis risk—a key concern for women as we age.
Improves functional movement, making everyday actions easier and pain-free.
Reduces chronic disease risk, from type 2 diabetes to cardiovascular issues.
Combats hormonal shifts, especially in perimenopause and menopause, by supporting metabolism and mood.

This is training that works with your biology—not against it.

Power Training: Quick, Explosive, And Often Overlooked

Power training is a different beast. It’s not just about strength, but how fast your muscles can use that strength. It’s what enables you to run after a toddler, jump to catch a train, or catch yourself mid-fall.

Power training is explosive, using lighter weights or just bodyweight—think plyometric box jumps, kettlebell swings, sprints, or Olympic lifts. It emphasizes speed, with fewer reps (usually 1–5) and rapid acceleration.

It’s also vital as we age. Fast-twitch muscle fibers—the ones responsible for power—are the first to decline. Without training, we lose the ability to react quickly, increasing fall risk and reducing quality of life.

Power Training Benefits:

Increases speed, reaction time, and coordination.
Protects fast-twitch muscle fibers, which are essential for balance and agility.
Supports sports performance, especially in dynamic movements like sprinting or jumping.
Boosts neuromuscular connection, training your brain and body to move as one.
Can improve sexual function and pelvic floor health through improved muscle responsiveness.

And yes, power training can absolutely be done in your 40s, 50s, 60s and beyond. It’s not about age—it’s about intention.

Which One Do You Need?

Both. But maybe not equally—and maybe not all at once.

If your goals include maintaining strength through perimenopause, improving mobility, building bone density, and resisting fatigue, strength training should be your foundation.

If you’re already strong and want to build agility, protect balance, or add speed and vitality into your life—especially as you get older—power training becomes essential.

The magic isn’t in choosing one over the other. It’s in knowing why you’re training—and making decisions that honour the reality of your body, your hormones, your life.

Reclaiming Training as Health Literacy

At The Female Body, we believe fitness is more than flat stomachs and Instagram workouts. It’s a form of health education. It's knowing your muscle fibres, your bone density, your nervous system—and training them to thrive.

Strength and power are not just workout categories. They are physical metaphors for how we live: grounded in capacity, lit up by force, and capable of more than we’ve been told.

So next time you hit the gym (or your living room floor), don’t just ask: “What should I do today?”

Ask instead: “What does my body need for the next decade?”

And train for that.