F = ma: The science you need to know as a strength athlete

The simple physics formula: F = ma (Force = Mass x Acceleration) explains how strength is built in the gym.

• Mass (m): The load you lift.

• Acceleration (a): How quickly you move it.

• Force (F): The total muscular output.

You can increase force by lifting heavier weights, moving them faster, or combining both. This is where three proven training methods come in:

Max Effort Method – Lifting heavy (1-3 reps) with maximum intent. Mass is high, acceleration moderate. Builds absolute strength by recruiting the greatest number of muscle fibres.

Dynamic Effort Method – Moving moderate loads (50–70% max) as fast as possible. Mass is moderate, acceleration high. Improves explosive power and the ability to accelerate heavy weights.

Repetition Effort Method – Using submaximal loads for higher reps. Mass is lower, acceleration steady. Builds muscular endurance, size, and reinforces technique.

Rotating these methods across the week naturally regulates training demand: heavy days tax the nervous system, dynamic days prioritise speed, and repetition days focus on volume. This variety trains all aspects of strength while optimising recovery and reducing plateaus.

Training with Max Effort, Dynamic Effort, and Repetition Effort is like tuning a high-performance car:

• Max Effort = the engine block - big, powerful, capable of producing massive horsepower.

• Dynamic Effort = the turbocharger - adds speed, acceleration, and responsiveness.

• Repetition Effort = the suspension and tyres - keeps everything stable, reliable, and built for the long haul.

Train the entire force equation and you’ll be stronger, faster, and more resilient.

If you feel your performance has stalled - in sport or everyday life? book your FREE biomechanical assessment today and start training smarter, not just harder.