Hypertrophy Training vs Strength Training: Why Is Strength Training So Important?

Training Strength vs Hypertrophy for A Happy Life

Did you know that we lose between 3% to 5% of our skeletal muscle mass every decade after turning 30? This might sound alarming, but it’s a natural part of aging and is called sarcopenia. Some studies put the potential loss of muscle mass as high as 8% per decade, especially if you’re not engaging in regular strength training vs hypertrophy for fat loss and maintaining proper nutrition.

Though it’s a natural process, loss of muscle mass is a key element in the depreciating ability to live our lives as we wish, and a major factor in not having the physical capability to do what once came so easily.

In this article, we discuss the reasons why strength training should never be overlooked, and, with the insight of Mallory Reilly, a Strength and Conditioning Coach and Occupational Therapist, introduce you to the difference between hypertrophy and strength.

Hypertrophy vs Strength Training: Muscle Mass Protects Your Body

About 40% to 50% of our total body weight is muscle mass, and provides crucial protection against the rigors of daily life.

“We like to think of this muscle mass as body armor,” says Mallory. “It protects us from things like disability and fragility from falls as we get older.

“Not only this, but if you’re not strong, it’s hard for you to participate in what we call activities of daily living. Things like bringing your groceries in, going grocery shopping, going up and down the stairs, and even brushing your teeth. Then there are your hobbies – the things that make your life worth living – whether you play an instrument, or you are a skier, or you’re a mom, you have to be strong.”

Strength training helps to combat sarcopenia, maintaining muscle mass longer and acting as a cornerstone of longevity. However, its impact is not limited to your external physique and physical capability.

How Does Strength Training Impact Other Body Systems?

Strength training isn’t just about building muscle.

Resistance and the Nervous System

Strength training involves using resistance – like kettlebells, barbells, dumbbells, or even gravity itself. When you engage in activities like sprinting or jumping, your body reacts to these forces, utilizing your muscles and nervous system.

“When you are reacting to the load or the gravity around you, it uses a lot of your senses,” Mallory explains. “That’s where the nervous system comes in. Because it’s not just your muscles. You have nerves running through your muscles and through your body. And those are also interacting with your environment.”

There is a wealth of research that demonstrates how strength training causes adaptive changes in the nervous system. After exercise, you feel better and more relaxed. This is because exercise reduces your stress hormones and increases neurotransmitters and neurotrophins. The result is faster information processing, improved rational thinking, and an increase in intellectual performance. But this isn’t where the positive effects stop.

Research has also discovered that resistance training helps to adapt the nervous system in ways that support the development of strength, even without accompanying development of muscle mass. Because of the positive effects of strength training on your nervous system, you move more effectively and efficiently – and this efficiency results in doing things that you previously thought you didn’t have the strength to do.

Skeletal Muscle as an Endocrine Organ

Your skeletal muscle is more than just tissue; it’s a crucial endocrine organ that interacts with your hormones. Healthy skeletal muscle mass improves body composition and hormonal health, thus reducing fat storage, contributing to overall metabolic health.

“In short,” says Mallory, “the more of a percentage of a healthy skeletal muscle mass that you have, then the better your body will be at energetically not having to store as much fat.”

Strength Training vs Hypertrophy: What’s the Difference?

Many people confuse strength training with looking like Arnold Schwarzenegger – not that there is anything wrong with this! Body builders train so hard that they develop what is called hypertrophy, which is the increased size of muscle cells and muscle tissue. Your body feels the benefits of strength training way before this stage.

Common Mistakes in Strength Training

Even with the best intentions, many people make common mistakes in their strength training journey. They do too many repetitions, and/or with too high a loading, and/or too often.

“Generalizing, there are two types of people: those who do too much too soon, and others who do too little too late,” says Mallory.

Doing Too Much Too Soon

Overexertion can lead to injury. It’s crucial to understand that it’s not the exercise itself that might be harmful, but the dosage. Gradually increase the intensity and volume of your workouts to avoid overtraining.

Doing Too Little Too Late

On the other hand, some people fear weights or intense exercises which leads to undertraining. The key is to find a balanced approach that suits your individual needs and capabilities.

It’s crucial that you understand what your body needs and tailor your workouts accordingly. Personalized training plans can help you avoid the extremes of over or undertraining.

Final Thoughts – Don’t Delay Your Strength Training 

Strength training is not just about building muscles; it’s about enhancing your overall health and quality of life. By understanding the difference between strength and hypertrophy training and avoiding common mistakes, you can create a balanced and effective fitness plan. 

Just as with your other aspects of your life, such as your financial wellbeing and general health. You shouldn’t neglect strength training. Professional guidance can be critical to developing the personalized longevity health plan and finding your sweet spot when developing a strength training regime that will have the maximum positive impact on your life. 

Where do you start? 

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