You need to let the weight of the line load the rod. That's why having a tight line is important. Point your tip at the water and take up all the slack before casting.
The hard stop on the back cast, with the required pause, allows the line to straighten out behind you, then the weight of the line loads the rod (flexes it backward). This flex puts power in your rod. A haul here just puts more flex and power into your rod.
A stop at the end of the forward stroke then allows the built up energy in rod to catapult the line forward (like the flex in a hockey stick on a slap shot).
Timing on the back cast and forecast just makes things better.
There is a reason a 90lb woman can cast her whole fly line and you can't...it is not all about strength. Make the rod work with better technique.
Watch some videos and practice on the lawn.
Good luck
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