The Difference Between Common Resistance Training Programs

In this blog, we will give you some insight into the differences between Strength, Hypertrophy, Power and Endurance programming. In the next blog, we will dive into why your programming should be specific for you and why one programming concept may be used over another. Strength, hypertrophy, endurance, and power training are each components of a well-rounded fitness regimen. All of these training strategies target specific physiological adaptations. Understanding the differences and tailoring workouts accordingly is crucial for achieving specific fitness goals.

Strength training primarily focuses on enhancing the maximum force a muscle or group of muscles can generate. This is achieved through low rep ranges (typically 1-6 reps) with a challenging weight. The purpose is to stimulate neural adaptations, which help the central nervous system begin to recruit more muscle fibers to exert force efficiently. Strength training is ideal for athletes seeking to improve performance in activities requiring high force production, such as powerlifting or even field sports. 

Hypertrophy training emphasizes muscle growth while will increase a muscle’s size, also known as muscle hypertrophy. Moderate rep ranges (typically 6-12 reps) combined with heavy resistance (usually above 80% of the athletes 1 repetition maximum (1RM)) are used to induce metabolic stress, leading to muscle fiber damage and subsequent repair and growth. Strength and hypertrophy training often occur in tandem due to their overlapping rep ranges requirements of training with challenging resistance. This type of training is favored by bodybuilders aiming to increase muscle size and sculpt their physique. In the last blog there is an in depth explanation of how sets and reps should look when training specifically for hypertrophy. 

Endurance training is designed to improve the ability of muscles to sustain activity over an extended period. It involves higher rep ranges (typically 12-20 reps or more) with lighter weights. This type of training enhances cardiovascular efficiency and promotes the development of slow-twitch muscle fibers. Endurance training is crucial for activities like long-distance running or cycling.

Power training targets the ability to generate force quickly. It involves explosive movements and requires a balance between strength and speed. Low rep ranges (typically 3-6 reps) with submaximal weights are employed. Power training is vital for athletes participating in activities where rapid force production is essential, such as sprinting or certain aspects of team sports.

In summary, the choice of training method and rep range should align with individual fitness goals. Strength, hypertrophy, endurance, and power training each serve a unique purpose in 

enhancing different aspects of physical performance and should be integrated thoughtfully into a comprehensive exercise program.

Different resistance training goals require different rep ranges and percentages of your one-rep max (1RM). Here’s a breakdown for each of the main resistance training methods:

Muscle Strength:

Rep Ranges: 1-6 reps per set

Percentage of 1RM: 80-90+ % 

Muscle Hypertrophy (Muscle Growth):

Rep Range: 6-12 reps per set

Percentage of 1RM: above 80 %

Muscle Endurance:

Rep Range: 12-20 + reps per set

Percentage of 1RM: 50-60%

Muscle Power:

Rep Range: 1-6 reps per set (typically performed explosively)

Percentage of 1RM: 70-90%

Each of these methods targets different adaptations in your muscles and nervous system, so your training should align with your specific goals. For example, if you're aiming for muscle growth, you would focus on moderate weights and higher rep ranges, whereas if you're working on strength, you'll lift heavier weights for fewer reps. Here is a breakdown of reasons why someone may choose one specific method over another and the common sports related to each training method:

Strength Training:

Reasons for Choosing:

- Increase in maximal strength: Ideal for athletes needing to improve their ability to exert maximal force, such as in lifting heavy objects or opponents.

- Enhanced neuromuscular coordination: Helps improve the efficiency of motor unit recruitment.

- Injury prevention: Strengthening muscles and connective tissues can reduce injury risk.

Sports:

- Powerlifting: Focuses on maximal strength in the squat, bench press, and deadlift.

- Football (American football): Strength is crucial for lineman positions.

- Wrestling: Requires significant strength for grappling and takedowns.

Hypertrophy Training:

Reasons for Choosing:

- Muscle growth: Designed to increase muscle size, which can enhance power and endurance in some contexts.

- Improved muscular endurance: Larger muscles can sustain longer efforts before fatigue sets in.

Sports:

- Bodybuilding: Focuses on maximizing muscle hypertrophy for aesthetic purposes.

- Rugby: Players benefit from increased muscle mass for tackling and endurance.

- Swimming: Larger muscles can aid in propulsion and endurance in the water.

Endurance Training:

Reasons for Choosing:

- Enhanced cardiovascular efficiency: Improves the heart and lungs' ability to deliver oxygen to muscles.

- Delaying fatigue: Increases the body's ability to sustain prolonged efforts.

Sports:

- Marathon running: Requires sustained endurance over long distances.

- Cycling (road racing): Demands both muscular and cardiovascular endurance.

- Triathlon: Includes swimming, cycling, and running over varying distances.

Power Training:

Reasons for Choosing:

- Increase in explosive strength: Focuses on generating force quickly, crucial for activities requiring rapid movements.

- Enhanced rate of force development: Important for sports involving sprinting, jumping, or throwing.

Sports:

- Track and field (sprints and jumps): Events like the 100m sprint, long jump, and high jump rely heavily on power.

- Basketball: Involves explosive movements such as jumping and sprinting.

- Gymnastics: Requires power for vaulting, tumbling, and certain routines.

Each training style is tailored to specific physiological adaptations and performance demands required by different sports. Integrating these styles into an athlete's training program can optimize their overall performance based on their sport-specific needs. At Conquer Movement, we will design your program not only with your specific injury in mind, but also, the demands of your sport or recreational activities of interest. Book a free discovery call with one of our doctors to learn more about how we can help you with your programming!

Dr. Kylie Miller

Performance Physical Therapist

Wilmington, NC

Follow here for more performance tips: @conquermovementpt