Hypertrophy vs. Strength Training: Which Is Best for Your Fitness Goals?

There isn’t a one-size-fits-all approach to resistance training. So it’s important to understand how different training styles can help you reach your fitness goals. For example, hypertrophy and strength training are both forms of resistance training. Both can make your muscles bigger and stronger. But each method uses a different approach to help you achieve specific outcomes.

Learn the differences between hypertrophy and strength training, and their distinct benefits.

What are the differences between hypertrophy vs. strength training?

Hypertrophy training focuses on increasing muscle size or mass, while strength training aims to increase muscle strength. 

Research shows that muscles respond and adapt to exercise methods in different ways. Adjusting some training variables can help you build more muscle or strength. These include:

• Weight intensity: the amount of weight you lift 

• Tempo: the speed at which you lift the weight

• Volume: how many exercise reps and sets you do in each workout 

• Rest periods: how long you rest between sets

Hypertrophy training

Hypertrophy training triggers cellular changes that can increase the size of your muscle fibers. Many people, including bodybuilders, use the workout method to build muscle mass. The focus is often on aesthetics or how the muscles look.

Research on the best hypertrophy training methods is ongoing. But generally, experts recommend lifting moderate weights at a controlled tempo, doing more exercise reps, and taking shorter breaks between sets to build muscle.

Here’s how that strategy can increase muscle mass over time:

• Moderate weight: Lift weights that are about 70% to 85% of your one-rep maximum. Your one-rep max is the heaviest weight you can lift for a single repetition. The weight should be challenging enough to stress your muscles. But it shouldn’t be so heavy that you can’t finish all the reps in a set.

• Controlled tempo: Try to do each lift with control. One common method is to allot 2 seconds each for the eccentric (muscle lengthening) and concentric (muscle shortening) parts of a lift with no pause in between. Some research suggests that slower eccentric movements and faster concentric movements are the best way to promote muscle growth. So it might take some trial and error to find what works best for you.

• High volume: Aim to do 6-12 reps per set and 3-5 sets of each exercise. This strategy increases the time your muscles work under tension during a set. Mechanical tension can cause muscle cell damage and stress, eventually leading to muscle growth. But the number of reps and sets you do will depend on your exercise intensity and fitness level. Beginners might do more reps and fewer sets to help build muscle.

• Short rest periods: Take short, 60- to 90-second breaks between sets. This may increase metabolic stress and promote muscle growth better than longer rest periods.  

EXPERT PICKS: WHAT TO READ NEXT

• Front squat vs. back squat: Find out which strengthening exercise is more effective.

• New to weightlifting? Get expert-approved tips for how to start lifting weights.

• Boost recovery after training: Try adding these foods to your diet for better muscle recovery after hypertrophy and strength training.

Strength training

With strength training, weightlifting and bodyweight exercises help your muscles adapt and strengthen over time. People who strength train are often focused on improving functional fitness. The goal may be to lift more weight or boost athletic performance.

Strength training improves neuromuscular function. This communication between your nerves and muscles allows your body to move efficiently. The goal is to activate as many muscle fibers as possible to resist force. Like hypertrophy training, research on strength training methods is ongoing.

But generally, experts recommend lifting heavy weights, doing fewer exercise reps, and taking longer breaks between sets to strengthen muscles. Here’s how it works:

• Heavier weight: The weight you lift should be about 80% to 100% of your one-rep maximum. Heavier weight increases mechanical tension on your muscle fibers. That allows them to adapt and produce more force over time.

• Moderate or fast tempo: Research on the best tempo to strengthen muscles is mixed. Some studies suggest that fast or moderately slow exercise reps result in similar strength gains. Others suggest there isn’t enough evidence to determine which pace is most effective. So it might take time to find the tempo that works best for you.  

• Low to moderate volume: Aim for 1-6 reps per set and 4-6 sets of each exercise. Your intensity and fitness level can help you choose the right number of reps and sets to build muscle. Beginners might start with a moderate number of reps and fewer sets.

• Longer rest periods: Take longer 2- to 5-minute breaks between sets. This gives your muscles time to recover so you can maintain the same effort during your next set. 

Read more like this

Explore these related articles, suggested for readers like you.

What Are the 8 Biggest Benefits of Strength Training?

View more

What are the pros and cons of hypertrophy training?

Hypertrophy training has many benefits. In addition to increasing muscle size and definition, it can: 

• Increase muscle strength and endurance: While not the main goal of hypertrophy training, you can improve muscle strength and endurance with consistent weightlifting.

• Boost metabolism: Your body uses more energy to maintain muscle mass than fat. Building muscle mass might give your metabolism a slight boost. That can help you burn more calories and manage your weight.

• Support healthy bones and joints: Muscle mass can help cushion and strengthen your bones and joints.

• Boost self-confidence: Having more muscle mass may improve your self-image and confidence. 

Hypertrophy training can also have some drawbacks. It may:

• Cause overuse injuries: The repetitive movements involved in hypertrophy training can lead to overtraining or overuse injuries, especially if you don’t use proper form or get enough rest.

• Be time-consuming: Increasing muscle mass requires high exercise volume. So you may need to spend a lot of time in the gym.

What are the pros and cons of strength training?

Hypertrophy and strength training provide many of the same benefits. These include:

• Strengthening muscles

• Boosting metabolism

• Managing weight

• Building strong bones and joints

• Increasing self-confidence

Strength training can also:

• Build muscle mass and power: Consistent weight training, regardless of your strategy, can help you increase muscle mass and power.

• Improve daily functioning: Stronger muscles can improve functional fitness for daily activities.

• Improve sports performance: Stronger muscles may also boost athletic performance for sports that require strength, power, and speed. 

Strength training also has its drawbacks. It may:

• Cause injuries: Heavier loads put additional stress on the bones, muscles, and joints. That could result in more wear and tear and acute injuries, especially if you don’t use proper form.

• Require a higher fitness level: Lifting heavy weights is an advanced activity. It’s suitable for those who have already built a foundation of strength with a more moderate resistance training program. 

• Require a spotter: Lifting heavier weights requires you to work with a friend or personal trainer who can act as a spotter. That can be inconvenient or costly. 

• Involve special equipment: You need access to heavy weights or machines for strength training. That can make it hard to stick to your routine, especially on the go. 

What are some examples of hypertrophy vs. strength training exercises?

Most resistance exercises can be used for hypertrophy or strength training. The weight, reps and sets, and rest periods make the difference. But some exercises are more commonly associated with one training method than the other.

Common strength training exercises include:

• Barbell back squats

• Bench press

• Power clean

• Dead lifts

• Overhead press

Common hypertrophy exercises include:

• Pec fly

• Biceps curl

• Leg extension

• Lat pulldown

• Hamstring curl

How to get started with strength vs. hypertrophy training

If you’re new to weight training, start with bodyweight strength exercises. These moves help you build a solid foundation of strength without equipment. If you can’t do a set of pushups, there’s no reason to add weight yet. 

Then, you can start hypertrophy training. It’s a more moderate workout that doesn’t require as much strength or skill as heavy lifting. It can also help build muscle mass and endurance for heavier lifting.

Spend at least 4 to 6 weeks doing hypertrophy training. That gives you time to learn proper exercise techniques and increase muscle size. Start with lighter weights and fewer sets. Gradually add weight or sets each week. Don’t increase either variable by more than 10% weekly to avoid injury. 

You can continue hypertrophy training or transition to strength training. Follow the 10% rule, slowly increasing weight and reducing reps for strength training. Prioritize using good form over lifting heavier weights to prevent injuries.

Many people, including competitive athletes, practice hypertrophy and strength training. There’s no reason you have to choose just one. Combined training can lead to more well-rounded fitness. It keeps things interesting and prevents repetitive stress injuries. It can also help you avoid a plateau. 

Why trust our experts?

Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

Our editorial standards

Meet our experts