In this post, we’ll unpack all you need to know about strength training and hypertrophy training, including definitions, distinguishing the differences, which is better and more.
What Is Strength Training?
Strength training is a type of programme that involves physical exercises designed to improve the strength of muscles. Strength relates to the mechanical ability of muscles to produce force.
What Is Hypertrophy Training?
Hypertrophy training is a type of programme that involves physical exercises designed to improve the size of muscles. Muscle size refers to the volume of the muscle tissue.
The Differences Between Strength & Hypertrophy Training
There are 3 factors that differentiate strength and hypertrophy workouts.
- Volume ― The number of sets and reps you do.
- Load ― The amount of weight you lift.
- Rest ― The amount of recovery time you have.
Strength training involves low volume (2-4 sets and 2-6 reps per exercise) high load (80% or more of 1 rep max) and high rest periods (3-5 minutes). The most important factor for strength training is intensity as measured by weight.
Hypertrophy training involves high volume (4-6 sets and 1-30 reps per exercise and targeting a minimum of 10 working sets, per muscle group, per week.), moderate load (30-80% of 1 rep max) and low rest periods (1-3 minutes). The most important factor for hypertrophy training is volume as measured by sets.
Strength Training Versus Hypertrophy Training Table Summary
Below is a table summarising the differences between strength and hypertrophy workouts.
| Factor | Strength Training | Hypertrophy Training |
|---|---|---|
| Volume | Low | High |
| Load | High | Moderate |
| Rest Period | High | Low |
Which Is Better?
It is important to understand that both strength training and hypertrophy training are not mutually exclusive. In fact, they feed off eachother; strength training leads to hypertrophy and hypertrophy training leads to more strength. With this in mind, neither are inherently better or worse. What matters is what you are trying to achieve.
If your goal is to increase the strength of your muscles, you should focus on strength training. If your goal is to increase the size of your muscles, you should focus on hypertrophy training. Alternatively, if your goal is to increase both the size and strength of your muscles, then you should integrate both into your program.
Summary (TL;DR)
Strength training involves physical exercises designed to improve the strength of muscles. Hypertrophy training involves physical exercises designed to improve the size of muscles.
Therefore, if your goal is stronger muscles, focus on strength workouts, if your goal is bigger muscles, focus on hypertrophy workouts and if your goal is both stronger and bigger muscles, integrate both types in your program.
