Many athletes worry that lifting weights will make them slower. It’s one of the most common myths in sports performance—but it’s simply not true.
When done correctly, strength training can actually make you faster, more explosive, and more powerful. Whether you’re a hockey player, football athlete, soccer player, lacrosse player, or weekend warrior, building strength is one of the most effective ways to improve athletic performance.
Let’s break down why.
Does Lifting Weights Make You Slow?
The short answer is no.
Strength training doesn’t make you slow. In fact, research consistently shows that athletes who follow well-designed strength and power programs often improve their acceleration, sprint speed, jumping ability, and overall performance.
The misconception comes from confusing bodybuilding with athletic strength training.
Bodybuilding focuses primarily on maximizing muscle size. Athletic performance training focuses on building strength, power, speed, mobility, and efficient movement. These are very different training goals.
What Actually Determines Speed?
Running speed depends on several physical qualities working together, not just one factor.
Factors That Improve Speed
- Muscular strength
- Explosive power
- Flexibility and mobility
- Percentage of fast-twitch muscle fibers
- Neuromuscular efficiency (how quickly your muscles fire)
- Proper sprint mechanics and running technique
Factors That Can Slow You Down
- Excess body fat
- Fatigue
- Poor cardiovascular conditioning
- Inefficient running mechanics
- Lack of power development
While genetics influence some aspects of speed, many of these factors can be significantly improved through proper training.
Why Strength Training Helps You Run Faster
Every time your foot contacts the ground while sprinting, you must generate force.
The stronger you are, the more force you’re capable of producing. More force means greater acceleration and faster sprinting potential.
However, strength alone isn’t enough.
To maximize speed, athletes also need to convert that strength into power, the ability to produce force quickly. This is why the best speed programs combine:
- Strength training
- Sprint work
- Plyometrics
- Jump training
- Agility drills
- Proper running mechanics
This combination teaches your body to apply force rapidly, which is essential for improving speed.
Why Elite Athletes Lift Weights
Look at nearly any elite athlete, from Olympic sprinters to professional football, hockey, rugby, and soccer players.
Strength training is a major part of their performance program.
These athletes don’t lift because it slows them down, they lift because it helps them:
- Produce more force
- Accelerate faster
- Change direction more efficiently
- Jump higher
- Reduce injury risk
- Improve overall athletic performance
The goal isn’t simply getting bigger, it’s becoming stronger and more explosive.
When Can Lifting Hurt Speed?
While lifting itself doesn’t make you slow, poor programming can affect performance.
Potential mistakes include:
- Focusing only on muscle size without power training
- Ignoring sprint mechanics
- Carrying unnecessary body weight
- Not allowing enough recovery between workouts
- Neglecting mobility and flexibility
This is why sport-specific strength programs are so important. Training should support your performance goals, not work against them.
The Bottom Line
The idea that lifting weights makes you slow is a myth.
A well-designed strength program improves force production, acceleration, power, and overall athleticism. When combined with sprint training, plyometrics, proper technique, and good conditioning, strength training becomes one of the most valuable tools for improving speed.
If your goal is to become a faster, stronger athlete, don’t avoid the weight room.
Use it strategically, and let your training help you move faster than ever.
Ready to Improve Your Speed?
At Compete Sports Performance, we combine strength training, speed development, and sport-specific performance coaching to help athletes reach their full potential.
Whether you’re looking to increase acceleration, improve power, or gain an edge over the competition, our programs are designed to build stronger, faster, and more resilient athletes.