Hypertrophy and strength training: main differences

When it comes to working out, various strategies cater to different fitness goals, preferences, and capabilities. Take cardio, for example. You can split it into completely different approaches, such as High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS). These two cardio styles differ in intensity, duration and heart rate, offering options to suit every type of exerciser.

The same happens with strength workouts. Among the different methods, two prominent approaches stand out: hypertrophy and strength training. Each of these forms of resistance training has its unique principles. Again, whether you choose one or another, it’s up to your goals. In this article, we’ll uncover the main differences between hypertrophy and strength training to help you make a more informed decision.

What is hypertrophy training?

In biology, hypertrophy describes the development of an organ or tissue. If we translate this concept to the gym, it’s easy to understand that hypertrophy training is a type of activity that focuses on growing the size of your muscles.

To do so, you must stress the targeted muscles with specific resistance exercises, causing microscopic tears in the fibres. It’s the process of repairing these tears that strengthens and enlarges your muscles, leading you to a more sculpted and defined physique.

What is strength training?

With strength training, you’ll still increase the size of your muscles — however, that’s not its ultimate goal. The idea behind this is to grant your muscles the ability to generate force. Think of it like that TikToker, Mr. Anatoly. He shows up around super buffed gym rats, looking skinny, but ends up lifting as much weight as them.

By focusing on strength training, you build stronger and more efficient muscles. This translates to real-world benefits like carrying groceries or climbing stairs a breeze. In the end, it’s all about making your muscles stronger and more efficient.

Hypertrophy and strength training: main differences

Both hypertrophy and strength training use resistance exercises to sculpt your physique, so it’s natural they share some key similarities:

• Muscle growth: while hypertrophy is fully dedicated to increasing your muscle mass, due to its nature, strength training will also improve your muscle volume.
• They’ll make you stronger: Any form of resistance training can help you improve your strength, and that’s the case with both these approaches.
• Better bones and joints: Lifting weights helps improve bone density and joint stability.

However, since their ultimate goal is different, they differ in some key aspects too:

• Type of exercises: Hypertrophy incorporates more isolation exercises, such as bicep curls or tricep extensions, to target specific muscle groups. Strength training might focus more on compound exercises to maximize power development.
• Volume: Hypertrophy training requires higher training volume, with more reps and sets than strength workouts.
• Intensity: Strength training uses heavier weights, lower reps and longer rest periods. Hypertrophy uses moderate weights (8-12 reps), shorter rest (30-90 sec), and techniques like TUT (time under tension} or drop sets to fatigue muscles for growth.

The best of both worlds: you can combine the two

The beauty lies in combining elements of both hypertrophy and strength training. Many training programs incorporate this approach, allowing you to build muscle and improve strength simultaneously. This can lead to a more well-rounded physique and improved athletic performance.

Not sure where to start? Don’t worry! Our personal trainers can help you create a routine that blends hypertrophy and strength training exercises tailored to your specific goals.