The Key Differences Between Strength Training and Hypertrophy Training

Strength training and hypertrophy training are two popular fitness approaches with distinct goals and methodologies. While both aim to improve physical performance and physique, understanding the differences between them can help you tailor your workouts to achieve specific fitness objectives.

Strength Training

Strength training focuses on increasing maximal force production. Typically, this involves low repetitions, usually in the range of 1-6 reps per set, with the lower reps emphasising neurological adaptations like improved motor unit recruitment. This type of training builds strength without significantly increasing muscle size and can be very taxing on the central nervous system (CNS).

Hypertrophy Training

Training for size, or hypertrophy, generally involves performing 8-12 reps per set. This rep range is effective for creating muscle hypertrophy due to the combination of mechanical tension, metabolic stress, and muscle damage. Hypertrophy training often results in more localised muscle fatigue but leads to increased muscle size and definition.

Combining Strength and Hypertrophy

It’s beneficial to combine strength and hypertrophy training in a periodised plan. For instance, you might do 4-8 weeks of hypertrophy training to build muscle mass, followed by a strength-focused phase to maximise your ability to use that muscle mass effectively. Alternatively, you can incorporate elements of both within a single training phase, such as performing compound lifts in lower rep ranges for strength and accessory exercises in higher rep ranges for hypertrophy.

Competition Focus

• For powerlifting competitions, the focus should be on strength training, particularly on the squat, bench press, and deadlift, while also incorporating other exercises that support that same or opposing muscle groups.
• For bodybuilding competitions, the emphasis should be on hypertrophy training to enhance muscle size and definition, incorporating enough exercises to target every muscle group, to ensure a well-balanced physique.

Combining these training modalities can help you develop a well-rounded physique, increasing both muscle mass and strength, ultimately supporting your fitness goals.

Personally, I don't think you can go wrong with either option, and ultimately what's most important is you enjoy a training method enough that you can stick to it. You will still develop some size while strength training, and you will still develop some strength whilst hypertrophy training.