When it comes to hypertrophy vs strength training, the biggest difference is that hypertrophy focuses on increasing muscle size while strength training focuses on increasing muscle strength. Therefore, both types of training use different methods to achieve their respective goals.

Hypertrophy training generally uses lighter weights and higher repetitions to induce muscle growth. On the other hand, strength training uses heavier weights and lower repetitions to increase muscle strength.

Both types of training are necessary for different reasons. Hypertrophy training is essential for bodybuilders and those who want to increase their muscle size. Strength training is essential for athletes who want to increase their muscle strength.

Hypertrophy vs Strength Training

Hypertrophy Training

Hypertrophy training is a type of resistance training designed to induce muscle growth. The main goal of hypertrophy training is to increase muscle size.

To achieve this, hypertrophy training uses lighter weights and higher repetitions. The goal is to create metabolic stress and muscular damage, which will trigger muscle growth.

Hypertrophy training is typically used by bodybuilders and those who want to increase their muscle size.

Benefits of Hypertrophy Training

Hypertrophy and strength training share many of the same benefits, here are but a few:

1. Increased Muscle Size

One of the most apparent benefits of hypertrophy training is increased muscle size. This can improve strength, power, and a more aesthetically pleasing physique.

2. Improved Strength and Power

In addition to increasing muscle size, hypertrophy training can improve strength and power. This is due to the increase in muscle mass and the fact that such training often uses heavier weights than other types of strength training.

3. Improved Joint Health

Another benefit of hypertrophy training is improved joint health. This is due to the increased muscle mass and strength, which can help to protect the joints from injury.

4. Enhanced Metabolic Rate

Hypertrophy training can also lead to an enhanced metabolic rate. This means the body will burn more calories at rest, leading to weight loss.

Strength Training

Strength training is a type of resistance training designed to increase muscle strength. The main goal of strength training is to increase the force your muscles can produce.

To achieve this, strength training uses heavier weights and lower repetitions. The goal is to create neurological adaptations that will increase the force your muscles can produce.

Strength training is typically used by athletes who want to increase their muscle strength.

Benefits of strength training

There are many benefits to strength training, here are the biggest ones:

  • Increased muscle mass
  • Increased strength
  • Increased power
  • Improved joint function
  • Improved connective tissue health
  • Increased bone density
  • Reduced risk of injury
  • Reduced pain from arthritis and other conditions
  • Improved cardiovascular health
  • Better sleep quality
  • Helps with fat loss

Hypertrophy vs Strength Training: 7 Differences

1. They have different goals

The main difference between hypertrophy and strength training is that hypertrophy focuses on increasing muscle size while strength training focuses on increasing muscle strength.

2. Training Methods

To achieve their respective goals, hypertrophy training uses lighter weights and higher repetitions, while strength training uses heavier weights and lower repetitions.

3. Application

Hypertrophy training is typically used by bodybuilders and those who want to increase their muscle size. Strength training is typically used by athletes who want to increase their muscle strength.

4. Total Sets

Another difference between hypertrophy and strength training is that hypertrophy training typically uses more total sets than strength training. This is because more sets are needed to create metabolic stress and muscle damage for muscle growth.

5. Rest Periods

Another difference between hypertrophy and strength training is that hypertrophy training typically uses more extended rest periods than strength training. This is because longer rest periods are needed to allow the muscles to recover from metabolic stress and muscular damage.

6. Rep Ranges

Another difference between hypertrophy and strength training is that hypertrophy training typically uses a broader range of reps than strength training. This is because a more comprehensive range of reps is needed to create the necessary metabolic stress and muscular damage for muscle growth.

7. Training Volume

Another difference between hypertrophy and strength training is that hypertrophy training typically uses a higher training volume than strength training. A higher volume is needed to create metabolic stress and muscle damage for muscle growth.

Hypertrophy vs Strength Training: The Similarities

Despite their differences, there are also some similarities between hypertrophy and strength training:

  • Both types of training are forms of resistance training. They both use some form of external resistance to force the muscles to work.
  • This can be in the form of weights, bands, or your body weight. Both types of training also typically use compound exercises that work for multiple muscle groups simultaneously.
  • Some compound exercises include the squat, deadlift, and bench press. Both types of training can also be used to achieve different goals. For example, you can use hypertrophy training to increase muscle size and strength training to increase muscle strength.

FAQs

Does strength training give hypertrophy?

While strength training can lead to hypertrophy, it is not the primary goal of strength training. The primary goal of strength training is to increase muscle strength.

Do bodybuilders do hypertrophy?

Bodybuilders do hypertrophy, a medical term for muscle growth. Hypertrophy occurs when the body increases the size and number of muscle cells in response to strength training, allowing bodybuilders to build bigger, stronger muscles.

How do I activate hypertrophy?

To activate hypertrophy, you must first stimulate the muscle with a heavy load. This can be done through weightlifting, resistance training, or other forms of exercise that place significant stress on the muscles. Once the muscle has been stimulated, it will begin to adapt and grow to handle its demands better. To continue progressing, you must continue increasing your workouts’ intensity and the amount of weight lifted.

Conclusion

Hypertrophy and strength training are both critical for achieving different goals. Hypertrophy training is geared more towards increasing muscle size, while strength training is geared more towards increasing muscle power and strength.

Both types of training have their benefits and drawbacks, so choosing the right type of training for your specific goals is essential. If you want to increase muscle size, then hypertrophy training is the way to go. Strength training is the way to go if you want to increase muscle power and strength.

When it comes to hypertrophy vs strength training, regardless of which type of training you choose, hard work and dedication will always be required to see results. 

About the Author: Jason Chapman

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Jason Chapman has a degree in Exercise Science and is a personal trainer with 10+ years of experience in fitness and strength coaching. Jason spends his time with BodyCapable researching the latest strength training trends and writing science-backed, informative content. Jason likes to spend his spare time hiking, traveling, and of course training!