Does Strength Training Make You Faster? What Research Says (and How to Apply It)
- josephaohara
- 1 day ago
- 4 min read
Strength training gets marketed as a shortcut to speed: “Get stronger, run faster.” The reality is more nuanced—but the research is clear on one point: properly programmed strength training can improve sprint performance, especially acceleration.
This article breaks down what the science says, why strength can transfer to speed, and how athletes can train to actually see faster times.
The short answer
Yes—strength training can make you faster, particularly over short distances (your first steps). But it works best when it’s paired with sprinting and power work, and when fatigue is managed.
What the research says
A widely cited review in Sports Medicine (Seitz & Haff, 2016) examined how strength training influences sprint performance. Their findings support that maximal strength training can produce meaningful improvements in sprint performance, with transfer often most noticeable in short sprint distances—the acceleration phase.
Why does that matter? In most field and court sports, the “game speed” moments are rarely a 100-meter sprint. They’re repeated bursts: 5–20 yards to create separation, close space, or win a loose ball.
Key takeaway: If your sport is built on short, explosive efforts, strength training is more likely to show up on the field—when it’s programmed correctly.
Why strength can transfer to speed (in plain English)
Sprinting is essentially repeated, rapid force production into the ground. You don’t just need to move your legs fast—you need to apply force quickly.
Strength training can help because it:
Increases force capacity: Stronger hips and legs can apply more force per step.
Improves force transfer: Better trunk and hip stability can reduce “energy leaks.”
Raises your ceiling for power: Power training (jumps, throws, Olympic-lift variations) tends to work better when an athlete has a solid strength base.
A simple way to think about it is:
Strength training builds the force side. Sprinting and power work teach you to express it fast.
Why some athletes get stronger but not faster
This is the most common frustration: the athlete’s squat or deadlift goes up, but their sprint time doesn’t change.
Common reasons:
They don’t sprint at high quality. Conditioning is not speed training. If you never run fast with full recovery, you don’t practice being fast.
Their lifting is always slow and fatiguing. Grinding heavy reps year-round can build strength but blunt speed if it’s not balanced with power and recovery.
They train tired all the time. Speed is sensitive to fatigue. If every session is exhausting, the nervous system never gets a chance to express speed.
They ignore technique. Posture, shin angles, and stiffness at the ankle/foot matter. Strength doesn’t automatically fix mechanics.
What to train if your goal is speed
If you want strength training to show up in sprint performance, build your program around four pillars.
1) Sprinting (non-negotiable)
If the goal is to sprint faster, you need exposure to sprinting.
General guideline:
1–2 days/week of short sprints (10–30 yards/meters)
Full rest between reps so speed stays high
2) Max strength (build the engine)
Choose 1–2 primary lower-body lifts and progress them over time.
Good options:
Trap bar deadlift (often athlete-friendly)
Squat variations (front squat, safety bar, back squat)
Simple prescription:
3–5 sets of 3–6 reps
Stop with 1–2 reps in reserve (avoid constant maxing out)
3) Power (teach the engine to express fast)
Power work helps bridge the gap between “strong” and “fast.”
Options:
Jumps (broad jumps, box jumps)
Medicine ball throws
Olympic-lift variations (only if coached well)
Keep it crisp:
Low reps (2–5)
Long rest
High intent
4) Assistance work (reduce weak links)
This is where you build durability and address common speed limiters.
Common priorities:
Hamstrings (hinges, RDLs; Nordics when appropriate)
Single-leg strength (split squats, step-ups)
Calf/ankle strength and stiffness
Trunk strength (anti-rotation, anti-extension)
Sample weekly templates
These are general templates; sport schedule, age, and training age matter.
Off-season template (3 days/week)
Day 1: Speed + Lower Strength
Short sprints: 6–10 x 10–20 yards, full rest
Main lift: squat or trap bar deadlift 4 x 4
Assistance: split squat 3 x 8
Hinge: RDL 3 x 8
Day 2: Power + Upper + Light Lower
Jumps: 4 x 3 (high quality)
Upper push/pull
Light single-leg or hinge work
Day 3: Speed/COD + Lower Strength
Sprints: 4–6 x 20–30 yards OR change-of-direction work
Main lift: hinge or squat pattern 5 x 3
Hamstrings + calves + trunk
In-season template (1–2 days/week)
Goal: maintain strength and speed without adding fatigue.
Day 1: Speed primer + Strength maintenance
4–6 short sprints (10–15 yards)
2–4 heavy sets on one main lift (3–5 reps)
Small dose of hamstrings + trunk
How to measure whether it’s working
Don’t rely on “feeling faster.” Track it.
Pick 2–3 metrics:
10-yard sprint time (acceleration)
Broad jump or vertical jump (power)
A main lift (3–5RM estimate or working sets)
If strength is rising but sprint times aren’t improving after several weeks, you likely need:
More high-quality sprint exposure
Better recovery and lower fatigue
More power emphasis
Bottom line
Strength training can make you faster, and research supports its transfer to sprint performance—especially acceleration—when it’s paired with sprinting and power work.
If you want the simplest rule: lift to build the engine, sprint to practice speed, and jump/throw to connect the two.
Grab some CREATINE HERE:
References
Seitz LB, Haff GG. “Factors Modulating the Acute and Chronic Effects of Strength Training on Sprint Performance.” Sports Medicine (2016).
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