Beginners get much stronger from weight training than experienced lifters do, because the body’s ability to adapt slows down after you’ve been training for a while.

Beginners get way stronger from weight training than experienced lifters, and even among beginners, they get much stronger at moving weights than at holding them still.

Lifting weights with movement (like squats or bench presses) makes you much stronger at those exact movements, but doesn’t make you much stronger at holding a static position—even if you’re using the same muscles.

Being strong at lifting weights doesn’t mean you’re strong at pushing or holding something still—even with the same muscles—because your body uses different systems for moving vs. holding.

Beginners get the biggest strength boosts from lifting weights, but even they get way stronger at moving weights than at holding still — the gap between those two types of strength stays the same no matter how fit you are.

Whether you're new to lifting weights or experienced, how fast you lift doesn't really change how much stronger you get. Both groups got a tiny bit stronger with fast lifting, but it wasn't a clear or big difference.