More Speed = More Force

Strength is about how much force you can produce. Put another way, force is equal to how quickly you can move the mass of an object, you might remember that from physics class, F = Ma. 

So if force is the strength we produce and the mass is the load of the implement we’re using, whether a barbell or kettlebell or dumbbell, the “a” stands for acceleration. 

I feel bad for the poor small “a.” It gets no love in the strength and fitness world where more weight, or mass rules the concerns of coaches, trainers and fitness enthusiasts everywhere. If you look at the equation though, you’ll realize that if the acceleration improves, the force, or strength side of the equation will improve.  

Let’s take a push up for example. A push up is tricky to add external load. Assuming you haven’t done one on the floor, we can add more load by lowering the height of the bar. It would be in your best interest to also try to do the up motion of the push up with speed. 

This, in turn will help develop strength in that motor pattern, and all you had to do differently was push a little harder. We still want to be under control, don’t forget that, but trying to move a bit quicker will have positive implications for your strength gains. 

Justin MIner

@justinminergain