The Difference Between Strength Training and Hypertrophy Training

Check out this answer from Consensus:

While both strength training and hypertrophy training involve resistance exercises, they differ significantly in their goals, training protocols, and outcomes. Strength training focuses on increasing maximal force production through high-load, low-repetition exercises, whereas hypertrophy training aims to increase muscle size through moderate-load, high-repetition exercises. Understanding these differences can help individuals tailor their training programs to meet their specific fitness goals.

Strength training and hypertrophy training are two distinct approaches within resistance training, each with unique goals and methodologies. While both aim to improve muscle function and appearance, they differ significantly in their primary objectives, training protocols, and outcomes. This article explores the key differences between strength training and hypertrophy training, supported by findings from various research studies.

Objectives

• Strength Training: The primary goal of strength training is to increase maximal force production. This type of training focuses on enhancing the ability to lift heavier weights over time, which is crucial for athletes and individuals looking to improve their overall physical performance1 2 5.
• Hypertrophy Training: The main objective of hypertrophy training is to increase muscle size. This approach is often favored by bodybuilders and individuals aiming to improve their muscle aesthetics2 3 8.

Training Protocols

• Strength Training: Typically involves lifting heavier weights with fewer repetitions. Common protocols include performing 1-5 repetitions per set with longer rest periods between sets (2-5 minutes) to allow for maximum recovery and subsequent performance1 5 8.
• Hypertrophy Training: Involves moderate to heavy weights with a higher number of repetitions per set, usually ranging from 6-12. Rest periods are shorter (30-90 seconds) to maintain muscle tension and promote muscle growth2 3 8.

Outcomes

• Strength Gains: Strength training is superior for increasing maximal strength. Studies have shown that high-load resistance training significantly improves one-repetition maximum (1RM) in exercises like the back squat and bench press1 5 8. For instance, one study found that high-load training led to greater improvements in back squat strength compared to low-load training (19.6% vs. 8.8%)1.
• Muscle Hypertrophy: Hypertrophy training is more effective for increasing muscle size. Research indicates that higher training volumes and moderate loads are more conducive to muscle growth. For example, a study comparing different training volumes found that higher volumes led to greater increases in muscle size3. Another study showed that hypertrophy training with variable resistance resulted in significant increases in arm circumference and muscle torque2.

Specific Adaptations

• Strength Training: Adaptations are specific to the nature of the applied stimulus, meaning that strength training primarily enhances neural adaptations and muscle fiber recruitment, leading to increased force production1 5 8.
• Hypertrophy Training: Promotes muscle growth through mechanisms such as muscle fiber hypertrophy, increased muscle protein synthesis, and metabolic stress2 3 8.

Practical Applications

• Strength Training: Ideal for athletes and individuals looking to improve their performance in sports or activities that require high levels of strength. It is also beneficial for enhancing overall functional strength and reducing the risk of injury1 5 8.
• Hypertrophy Training: Best suited for bodybuilders, fitness enthusiasts, and individuals aiming to improve their muscle aesthetics. It can also be beneficial for older adults looking to maintain muscle mass and prevent sarcopenia2 3 8.