Simon and Paul are two very strong friends who go to the weight room together. Simon lifts 200 kg in the squat, Paul “only” 160 kg.
Who is the stronger of the two?
You would be tempted to tell me that it is Simon and in absolute terms, you would be right, but the problem is missing a crucial piece of data which clearly illustrates the difference between absolute force and relative force…
What is absolute force?
Absolute strength refers to the charge maximale that an individual can lift, without taking into account his body weight.
In our example, this is 200 kg for Simon and 160 kg for Paul.
It is often measured during exercises such as deadlifts, squats or bench presses, where we seek to lift the maximum possible weight (the famous RM).
Absolute strength is primarily associated with athletes of strength sports, such as weightlifters and powerlifters.
However, absolute strength is not the best indicator of overall athletic performance.
Simply comparing weights lifted can be misleading, as it does not take into account proportionality to each individual’s body weight.
This is where relative strength comes into play.
What is relative strength?
Relative strength is a much more relevant measure in the world of sport and weightlifting.
It takes into account the weight lifted in relation to the individual’s body weight.
This is in fact the data that we were missing from the statement of our problem. If I tell you now that Simon weighs 100 kg and Paul only 70 kg, you quickly deduce that the first has a squat at 2 times his body weight and the second 2.2.
In terms of relative strength, he is definitely the strongest friend Polo!
In powerlifting competitions, calculations like those of Wilkes are used to “weight” performance.
These formulas allow the performance of athletes of different weights to be fairly compared by assigning scores based on their relative strength.
For a concrete example, read: How strong is Anatoly, Tiktok’s most famous surface technician, really?
To calculate an individual’s relative strength, simply divide the load lifted during an exercise by their body weight.
Having good relative strength is useful for:
Improve performance in sports where speed and agility are paramount. Promote better control of the body and movements for disciplines such as gymnastics and climbing. Reduce the risk of injury due to excess weight or muscle imbalance.
Absolute strength or relative strength: which one to favor according to your objectives?
To choose between working on your absolute strength and your relative strength, you must determine which type of strength will be most beneficial for your sporting discipline and your personal goals.
Here are some tips for making this choice.
For strength sports
If you participate in a strength sport like weightlifting or powerlifting, it is essential to focus on improving your absolute strength.
To do this, integrate specific exercises into your training program aimed at increasing the load lifted.
Read also: Discover the 5×5 method: the ultimate program to quickly boost your strength!
For endurance and speed sports
In sports requiring greater endurance and speed, such as running or cycling, working on your relative strength will be more relevant.
Adopt a workout that combines muscle-strengthening exercises with endurance and speed sessions, while being careful not to gain too much body weight.
For sports requiring agility and body control
Finally, if you practice a sport such as gymnastics or climbing, in which control of movement and lightness are crucial, focus on improving your relative strength.
Vary the exercises to develop your control and balance skills, remembering to monitor your body weight.
In short, understanding the difference between absolute strength and relative strength is crucial to adapting your training program according to your sporting objectives.
By choosing the appropriate type of strength and planning your program accordingly, you will optimize your chances of progressing and reaching an optimal level of performance in your discipline.
Updated by Quentin on: 05/23/2024
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