Strength Training vs. Hypertrophy
Strength Training vs. Hypertrophy Training
When it comes to working out, most folks often have varying goals that go far beyond just aesthetics or strength. It’s about feeling good, taking care of your mental health and getting stronger along the way. Understanding the many different methods of training that exist can be confusing to beginners and strength training veterans alike, but it’s essential for building a routine that’s aligned with your personal goals.
Strength training, for example is all about increasing the amount of force your muscles can move (How much you can lift), while hypertrophy focuses on growing the physical size of your muscle. Strength training helps build functional strength for everyday activities like lifting your kids/grandkids in and out of car seats, climbing stairs and carrying groceries.
However, when my clients tell me they want to “look more toned,” what they really mean is that they would like to have enough lean mass so that their muscles appear more defined, regardless of whether they need to lose body fat. That’s where hypertrophy - derived from the Greek words “hyper” meaning “excessive” and “trophy” meaning “growth” comes in. Growing your muscles through hypertrophy training can help create that sculpted look, whether or not fat loss is part of your goal.
While both strength training and hypertrophy training involve lifting weights, the main difference is the primary goal: strength training focuses on maximizing the amount of weight you lift, while hypertrophy training focuses on increasing muscle size by prioritizing higher volume with moderate weights and repetitions. Strength training often has longer rest periods between sets to recover for heavier lifts, while hypertrophy training may have shorter rest periods to maintain muscle tension. Incorporating both styles of training in your routine is a great way to maintain lean muscle mass and manage your body fat for overall health. And, as we get older, we naturally lose more muscle mass.
Whether you’re after stronger muscles or more defined one, knowing the difference between strength training vs. hypertrophy can help you tailor your workouts to reach your goals.
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Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio, visit her Facebook (Core Performance Health and Fitness), Instagram (@cptcoreperformance), go to www.coreperformancefitness.com or call her directly at 716-698-1198.
