If you want to get stronger faster, one of the most overlooked—and most effective—things you can do is move faster.
That may sound obvious, but most people aren’t doing it.
They’re lifting with control (which is good), but not with intent. They’re moving weight, but not attacking it. They’re going through the reps, but not trying to own them.
Let’s be clear: We’re not talking about sloppy reps. You should always control the lowering (eccentric) portion of any lift. You should be in charge of your positions—no matter the movement.
But when it comes to the working part of the exercise—whether it’s a press, a squat, a jump, a throw, or even a sled push—there’s only one goal:
Move with violent intent.
Explode. Accelerate. Recruit everything you’ve got.
Fred Hatfield said it best:
“Strength training is like a stick of dynamite: you can tap on it with a pencil all day and nothing happens. But hit it once with a hammer—bang!—you get an explosion.”
Why It Matters: The Science Behind Speed
The ability to produce force quickly—also known as power—declines faster with age than raw strength does. Research shows that after age 30, we start to lose fast-twitch muscle fibers and motor unit recruitment efficiency unless we deliberately train for it.
Power is what lets you catch yourself if you trip. It’s what helps you move furniture without tweaking your back. It’s what keeps your joints resilient and your movements crisp and confident.
And from a muscular standpoint, fast, intentful movement recruits more motor units, builds type II fibers (the ones responsible for strength and size), and helps reinforce better neural drive. That means faster strength gains, more muscle activation, and better carryover to real-life movement.
The Bottom Line
At Penance Gym, we don’t just lift—we train to perform. Every rep is an opportunity to reinforce speed, strength, and control.
If you want to speed up your progress in the gym—and in life—then don’t just go through the motions. Be intentional. Be aggressive. Be fast.
Controlled down. Violent up.
Effort earns respect.