TRAINING FOR POWER VS. ENDURANCE.
What’s the difference between power and endurance training ?
When it comes to fitness, two of the most common goals are building power and building endurance. While they might sound similar, these two qualities require very different training approaches and each serves a unique purpose in both sport and everyday life.
At JY Exercise Physiology, we often help clients decide whether they should focus more on power, endurance, or a balance of both, depending on their health, goals, and physical demands.
Here’s a simple guide to help you understand the difference and how to train effectively for each.
What’s the Difference Between Power and Endurance?
Power is your ability to generate force quickly. Think sprinting, jumping, or lifting a heavy weight explosively. It’s about speed and strength combined.
Endurance is your ability to sustain activity over time. Think long-distance running, cycling, or swimming. It’s about stamina and efficiency.
In short:
Power = fast, explosive bursts
Endurance = slow, steady effort
Why Training for Both Matters
Power helps with sports performance, preventing falls (catching yourself quickly), and daily tasks like lifting or climbing stairs.
Endurance improves cardiovascular health, supports weight management, and builds resilience for long-term activities.
For most people, a balanced program incorporating both is ideal. But depending on your goals, one may take priority.
How to Train for Power
Power training focuses on high intensity, low volume, and explosive movements. The goal is to teach your muscles and nervous system to generate force quickly.
Examples of Power Exercises:
Olympic lifts (cleans, snatches under professional guidance)
Jump squats and box jumps
Medicine ball throws or slams
Sprint intervals
Plyometric push-ups
Training Tips:
Reps and Sets: 3–6 reps, 3–5 sets
Rest: Longer rest (2–4 minutes) between sets for maximum recovery
Load: Moderate to heavy weights (50–80% of your max) moved explosively
Frequency: 2–3 sessions per week
How to Train for Endurance
Endurance training focuses on lower intensity, higher volume, and longer sessions. The goal is to improve your body’s ability to sustain effort over time.
Examples of Endurance Training:
Long-distance running, cycling, or swimming
Circuit training with lighter weights and higher reps
Rowing or hiking
Bodyweight exercises performed for longer durations
Training Tips:
Reps and Sets: 12–20+ reps, 2–4 sets
Rest: Short rest (30–90 seconds) between sets
Load: Lighter weights or bodyweight, sustained for longer durations
Frequency: 3–5 sessions per week
Power vs. Endurance: Which Should You Choose ?
It depends on your goals:
Athletes or active individuals: A mix of power and endurance improves performance and injury prevention.
Older adults: Power training is especially important for fall prevention and maintaining independence, while endurance supports heart health.
Workers with physical jobs: Both are valuable: endurance for long shifts and power for heavy lifting.
Rehabilitation clients: Endurance may come first to build tolerance, then power can be introduced gradually for function.
A Balanced Training Example
Here’s how you might combine both in a weekly routine:
Day 1 – Power Training
Box jumps: 4 × 6 reps
Medicine ball slams: 3 × 8 reps
Trap bar deadlift: 4 × 5 reps (explosive lift)
Day 2 – Endurance Training
30-40 minute cycle or jog
Circuit: push-ups, lunges, rows, sit-ups (3 rounds of 15 reps each)
Day 3 – Rest or Active Recovery
Walking, stretching, mobility
Day 4 – Mixed Training
Sprint intervals: 10 × 30 seconds run, 90 seconds walk
Core circuit for stability
How Exercise Physiology Helps
At JY Exercise Physiology, we tailor programs to your needs whether that’s rebuilding endurance after an injury, adding explosive power for sport, or finding the right balance for long-term health. Using tools like PhysiApp, we track progress, adjust programs safely, and ensure you’re training in the most effective way for your goals.
Start Training Now
Power and endurance are two sides of the fitness coin. Power makes you strong, fast, and resilient, while endurance builds stamina and cardiovascular health. By understanding how to train for each, you can create a well-rounded program that improves not just performance, but also your ability to move confidently and safely in daily life.
Want to find the right mix of power and endurance training for your body and goals ?
Book a session with JY Exercise Physiology and let us design a program that works for you.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
