The terms strength training and resistance training often create confusion in the fitness industry. While these terms frequently overlap in everyday conversation, understanding their distinct characteristics can help you make more informed decisions about your workout routine. So, what’s the difference? Jackson Anderson, a PT at Juniper, helps us understand.
Strength training vs resistance training
Strength training represents a focused approach to building maximal force output and raw power. It typically involves working with heavier weights at lower repetitions, usually in the range of 3-8 reps per set.
This method emphasises progressive overload, gradually increasing the weight lifted over time. It often centres around compound movements like squats, deadlifts, and bench presses. The primary goal is to increase the amount of force your muscles can generate in a single effort.
Resistance training, on the other hand, encompasses a broader spectrum of exercises that work against any form of external resistance. This includes bodyweight exercises, resistance bands, machines, and traditional free weights.
The rep ranges tend to be more varied, often falling between 8-20 repetitions per set, with a focus on muscle endurance, functional strength, and overall conditioning. This versatility makes resistance training particularly adaptable to different fitness levels and goals.
Which one is more effective?
The effectiveness of each approach depends entirely on your objectives. Strength training excels at developing pure power and maximal strength, making it ideal for athletes, competitive lifters or anyone specifically focused on increasing their lifting capacity. The structured nature of strength training also provides clear metrics for progress, as improvements can be measured in kilograms lifted.
Resistance training, with its greater variety and adaptability, often proves more suitable for general fitness, muscle definition, and functional movement patterns. Its lower intensity and broader exercise selection make it particularly valuable for beginners, those recovering from injuries, or individuals primarily interested in overall health and fitness rather than maximal strength gains.
So… which one should you choose?
The key to success lies not in choosing one method exclusively, but in selecting the right balance of training styles based on your current fitness level, available equipment, and long-term goals. Consistency and proper progression remain the fundamental principles of any effective training program.
As you develop your workout routine, consider starting with resistance training to build a foundation of proper form and basic strength. From there, you can gradually incorporate more intensive strength training elements as your lifting capabilities and goals evolve.
This progressive approach helps ensure sustainable progress while minimising the risk of injury or burnout.
Remember that both training styles offer valuable benefits, and the right choice is the one that aligns with your personal goals while keeping you motivated and consistent in your workouts.
