Strength vs. Size — What’s the Difference (and Why It Matters)
Strength vs. Size — What’s the Difference (and Why It Matters)
Whether you’re new to lifting or returning with fresh goals, one of the first questions to ask is: Are you training for strength, or training for size? The distinction might sound subtle, but it determines how you structure your workouts—and what results you’ll get.
In this post, we’ll cover the key differences between strength and hypertrophy training, and why understanding this distinction can make or break your progress.
Core Concepts
Progressive Overload
This is the foundation of any effective training plan. Whether you’re aiming to lift more weight or build bigger muscles, your body needs a steadily increasing challenge to adapt and grow.
Training Volume
Volume is the total amount of work you’re doing—measured as sets × reps × weight. More volume generally leads to more muscle growth. For strength gains, lower volume with higher weight often does the trick.
Strength vs. Size
- Strength training focuses on improving your ability to generate force. It’s about training the nervous system as much as the muscles.
- Hypertrophy training focuses on muscle fiber growth—making your muscles larger, which may lead to strength increases, but size is the primary goal.
Why It Matters
Knowing the difference helps you avoid training in a way that works against your goals. This is especially critical for hybrid athletes that are balancing weight and strength so that they can hit their endurance performance goals while also looking fit.
If you want to lift heavier weights, strength training is the path.
If you want to look more muscular, hypertrophy training should be your focus.
What’s Next
Now that you understand the big-picture difference between strength and hypertrophy, we’ll dive deeper into each approach.
Next up: Strength Training Basics — the sets, reps, rest times, and techniques that build considerable strength without getting too big and heavy.
