What Is Hypertrophy Training?
Difference Between Hypertrophy and Strength
When you begin to understand the effects of sarcopenia, it’s likely that you’ll want to jump into strength training to help protect yourself from higher risk of falls and fractures, hospitalization, inability to perform simple tasks of daily living, and even premature death. Why strength training? Because sarcopenia is the natural process of losing muscle mass as we age – and strength training helps to reduce this.
But how much strength training should you do? Is hypertrophy the way to go, and what is the difference between hypertrophy training vs strength training?
In this article, Mallory Reilly, a Strength and Conditioning Coach and Occupational Therapist here at Reload, writes about hypertrophy vs strength training.
Is There a Difference Between Strength Training and Hypertrophy?
While both strength training and hypertrophy involve working out and can lead to increased muscle size, they are not the same thing.
Hypertrophy specifically targets muscle growth. It’s achieved by lifting moderate weights with higher repetitions and shorter rest periods. This type of training is what bodybuilders focus on to increase muscle mass, increasing the size of muscle cells and muscle tissue, and thus improving muscle definition (one reason for strength training vs hypertrophy for fat loss).
An extreme example of this would be the bodybuilder who uses the resistance of a barbell to develop a lot of muscle. The number of reps they do, their ‘dosage’, the load on the barbell, and frequency of exercise is what creates the hypertrophy in their muscles.
Strength training focuses on increasing the ability to exert force. It involves lifting heavier weights with fewer repetitions and longer rest periods. For example, sprinters have well-developed muscles, particularly in their legs and arms, from explosive movement and speed training. However, their training focuses more on power and strength rather than purely on muscle size.
The lesson is that hypertrophy falls under the umbrella of strength, but that strength is not necessarily defined by muscle size. There are many different types of strength, and your body will look a different way depending on the activities that you both need and want to do in your life: racing car drivers, jockeys, track athletes, field events athletes, oil riggers, mechanics… we all look a different way and require strength in different ways.
Can You Combine Hypertrophy and Strength Training?
What type of training you do really depends on your personal goals. If you want to develop a certain look with bigger muscles, we’ll focus on hypertrophy training. There’s nothing wrong with wanting to look good. On top of these aesthetics, you may also desire muscle size for specific activities or sports – like football, hockey, or powerlifting. There are also activities where you might need more strength without the need for extreme muscular definition.
Crucially, whether you want to improve performance or aesthetics, it’s essential that you create a stable foundation. You must ensure that you teach your body how to use its energy systems effectively and be strong in all positions – such as lunges, squats, and different push and pull movements.
Are There Specific Muscles to Work on for Hypertrophy and Strength Training?
When it comes to hypertrophy and strength training, the specific muscles to focus on can vary greatly depending on the individual, including if considering strength training vs hypertrophy for fat loss. The starting point is crucial, and we don’t know this unless we evaluate you for it.
We all have different strengths and weaknesses in different parts of our bodies. To improve our overall strength, we should focus on maintaining our strengths and strengthening our weaker areas. This is an individualized approach that develops improved balance in strength and reduces the risk of injury.
Hypertrophy Training vs Strength Training Exercises
Exercises can include pushing, pulling, and carrying movements. The more exercises we can build into a training regimen, the better. We don’t simply include traditional weightlifting, but also activities like crawling, being upside down, and hanging – all crucial for overall physical development where and when they can be achieved safely and with intention.
While there are numerous exercises, some fundamental lifts form the cornerstone of both hypertrophy and strength training programs. Key lifts include the squat, deadlift, bench press, and overhead press. These engage multiple muscle groups and are highly effective for building both strength and muscle mass.
We don’t always introduce beginners to these lifts immediately. Instead, we use variations with dumbbells or bodyweight exercises to build a strong foundation, before gradually building up to ensure safety and proper technique – especially crucial when guiding clients in the post-injury process.
Hypertrophy vs Strength Training – The Importance of Scheduling Rest
We can’t overstate the importance of rest and recovery time in fitness and sports. Generally speaking, the body benefits from around 72 hours of rest between high-intensity exercise. There are a couple of things to note here:
Don’t get consumed in the fitness industry’s definition of high intensity. High intensity is unique to all of us – it’s what is challenging for your muscles and nervous system.
Recovery days don’t mean periods of inactivity. There are also foundational things that you could be working on in between. For example, between your deadlifts and your squats and your sprinting, maybe work on your abs, work with a medicine ball, and do what we like to call ‘arm farm’ (bodybuilding for the arms). These types of exercise should work on your aerobic health.
Hypertrophy and Strength – Final Thoughts
When we build a well-rounded fitness program for a client, we first consider your fitness goals and your current health and capability. We think about what you can do, what you are doing, and what you want to do.
Strength training and hypertrophy are both essential components of an effective fitness program. Whether your goal is to increase muscle size, enhance strength, or improve overall health and performance, understanding the difference between these two training methods is key.
“When I’m working out or in training, I don’t do it alone. I reach out to friends and family, and others who can offer me support and guidance. I think that’s one of the most amazing things we provide here at Reload. You’re never alone. You’ll have the guidance of a qualified and experienced PT, access to group sessions, and the support of a community of people like you – all of us are trying to be stronger and stay healthy for longer. “
Are you tired of poor results from your current fitness training program? Maybe you’re recovering from injury, but are unsure of where to start. Perhaps you’ve noticed that you can’t do everything you once could.
Here at Reload, we help clients achieve positive and lasting outcomes across the entire spectrum of fitness goals. From those who have recently become grandparents and want to enjoy their time with their grandkids, to elite athletes striving for medals at elite level, the process starts with a comprehensive assessment of fitness goals and current capabilities.
You’re just a click away from the answer. Book a complementary fitness assessment with one of our trainers today to experience what it’s like to train with us!
