Based on research published in the National Library of Medicine.

Resistance training helps increase muscle size, strength, and endurance via bodyweight and weightlifting exercises. And it does a lot more, reducing body fat, stress, and anxiety, and boosting metabolism. However, not all forms of resistance training are the same

Resistance training is of two types: strength training and hypertrophy.

Understanding the key difference between hypertrophy and strength training is essential for getting the results you want. This guide breaks down how to train for each specific goal.

How to differentiate between strength training and hypertrophy

Strength training:

In simple words, strength training aims to make your muscles strong. It forces your nervous system to use as many muscle fibres to overcome resistance.

As per the study titled Adaptations to Endurance and Strength Training, it does so by establishing neuromuscular adaptation. That means teaching the nervous system to interact with the muscles. This type of training is best for powerlifters or anyone wanting to maximise their force.

Benefits of strength training:

• Increased metabolism
• Reduced risk of injuries
• Reduced body fat
• Lowered risk of chronic illnesses
• Increased muscle mass and bone density
• Improved strength

Strength training exercises:

The typical rep range for strength exercises is 1-5 sets with 3-5 minutes of rest periods. The load intensity should be 70% to 80% of 1 RM. 85% of 1 RM for advanced training. The exercises include:

• Lunges
• Overhead press
• Pushups
• Triceps extensions

Hypertrophy:

Hypertrophy means physically increasing the size of your muscles. It happens when protein synthesis overtakes protein breakdown in the body. It also occurs due to excess water retention in the muscles.

Benefits of hypertrophy:

• Lean muscle mass
• Power
• Calorie expenditure
• Increased metabolism
• Muscle strength

Hypertrophy exercises:

It usually requires frequent sets with short rest periods between sets. The rep range is between 8-15 reps with a 60-90 second break. The load intensity is between 65-85% of 1 RM. Exercises include:

• Bicep curls
• Bench press
• Deadlifts
• Squats

So, which type of training are you planning to start? Let us know in the comments.

Written by

Ruwa Javed

Edited by

Sagnik Bagchi