In-Depth Comparison of Strength Training and Hypertrophy for 2025

Although the phrases "muscle strength" and "muscle hypertrophy" are sometimes used synonymously, they are actually different. However, they share some characteristics, and the majority of people may include aspects of each into their exercise regimen. Continue reading to learn the distinctions between strength and hypertrophy training and the reasons they complement one other.

Muscle Hypertrophy: What Is It?

Increases in muscle mass and cross-sectional area, mostly due to the enlargement of individual muscle fibers, are referred to as muscle hypertrophy. Resistance training techniques that cause microtears in muscle fibers are commonly used to generate this physiological adaptation, which is a reaction to repetitive muscular overload. During recovery periods, the body mends these microtears, increasing the size of muscle fibers. Satellite cells help this process by donating nuclei to the injured fibers, increasing their capacity to synthesize proteins.

Complex signaling networks, such as the mammalian target of rapamycin (mTOR) pathway, which is essential for protein synthesis and muscle fiber growth, are involved in hypertrophy at the molecular level. Hormonal variables that affect the anabolic environment that promotes muscle growth, such as growth hormone, testosterone, and insulin-like growth factor 1 (IGF-1), also have an impact on the hypertrophic response.

Muscular Strength: What Is It?

The maximum force that a muscle or group of muscles can apply against resistance in a single effort is known as muscular strength. Strength is an indication of the neuromuscular system's effectiveness and its capacity to recruit motor units and synchronize muscle fiber contractions, in contrast to hypertrophy, which is focused on muscle growth. Both intrinsic changes inside the muscle fibers, such as modifications to the contractile proteins myosin and actin, and neural adaptations aid in the development of strength.

In the early stages of strength training, neural adaptations are essential because they improve the motor cortex's capacity to activate motor units and synchronize firing rates, which increases the efficacy of muscle contractions without causing appreciable changes in muscle size. Increases in actin and myosin concentrations, as well as other structural alterations brought about by training, boost the muscle's ability to produce force.

The Differences Between Strength and Hypertrophy Training

Strength and muscular hypertrophy are two different but related effects of resistance exercise. They frequently happen simultaneously to differing degrees and are impacted by things like training volume, intensity, and rest periods.

Training plans aimed at promoting hypertrophy (also known as "hypertrophy training") usually include moderate to high volume and moderate loads (65-85% of one-rep max), which target muscle fatigue and metabolic stress to promote growth. In contrast, strength-focused training (also known as "strength training") focuses on lower volume and greater loads (85–95% of one-rep max) to promote neuromuscular adaptations and the maximum activation of muscle fibers.

Increasing Muscle Mass and Strength Through Progressive Overload

The term "progressive overload," which describes the recurring "stress" that skeletal muscles—and the neuromuscular system—face when you lift heavier weights and/or perform more sets/reps in consecutive workouts, is the driving force behind ongoing muscle growth and strength adaptation. Progressive overload, or consistently pushing oneself, is essential for building muscle and strength regardless of your training regimen.

This is a simple illustration of how progressive overload operates:

Let us say you work out your chest by doing three sets of ten repetitions with a 135-pound bench press. You can bench press 140 lbs for three sets of ten repetitions in the next chest session. Progressive overloading is what the weight gain is. Progressive overload would still be applied even if you could only perform 10 repetitions at 140 pounds on the first set, 9 repetitions on the second set, and 8 repetitions on the third set. 

All right, so what makes progressive overload significant? Your muscles are a little obstinate; they will not develop or hypertrophy without a strong reason. You must therefore aim to "outperform" your prior efforts in some way if you want to continue the muscle-building trend (we will go into more detail about this later).

Conversely, if you have developed significant muscle mass over the years, eliminating exercise and resistance training can eventually cause your muscular fibers to atrophy, or shrink. Therefore, if you want to gain and keep muscle, resistance training must be a mainstay of your fitness routine. Muscle strength is based on the same idea.

Gaining muscle and strength can be achieved through a variety of exercise techniques, but the greatest choice is by far resistance training (e.g., lifting weights). Keeping that in mind, let us go on to the main subject: strength training versus hypertrophy training.

Is It Better to Prioritize Strength or Muscle Hypertrophy?

Although gaining muscle and becoming stronger are two distinct results of progressive overload, they are not exclusive. Long-term muscle growth depends heavily on strength; the more powerful you are, the more volume you can lift during sessions designed for hypertrophy.

Strength-training regimens are also influenced by a variety of neurological variables. Squatting 70% of your 1RM (one-rep maximum) is a completely different exercise from squatting 95% of your 1RM from the perspective of your brain.

The neuromuscular system must be prepared to lift reasonably big free weights as part of a strength-training regimen. To put it another way, it is not the same as training a muscle only for growth; rather, it teaches the brain to recruit/activate muscle units to create maximal force output for a single (or few) reps. The neuromuscular system's functional unit, which consists of the motor neuron and every muscle fiber it innervates, is called a motor unit.

The bodybuilding subculture frequently uses hypertrophy training routines since increasing muscular mass mostly involves applying tension to a muscle during its "work"—the more work your muscle undertakes during a workout, the greater the overload. Because work is equivalent to force times distance (think of it as repeatedly moving weight across space), muscle hypertrophy is therefore caused by work. 

However, building strength necessitates neuromuscular adaptations that can only be achieved by performing heavy lifts at lower rep ranges (e.g., 3-5 reps each set). While bodybuilding-style training is not always "mindless," it does, in the end, include performing a reasonably high number of repetitions in order to fatigue the target muscle groups.

Muscle growth does not always require a heavy load. Actually, studies indicate that lifting 30–40% of 1RM for sets of 25–35 repetitions can stimulate muscular growth just as effectively as lifting 70–80% of 1RM for sets of 8–15 repetitions [3]. Admittedly, it seems that the secret is to perform each set until complete failure or near-failure[4].

There is a threshold, though, beyond which lifting extremely low loads for extremely high repetitions does not produce a discernible anabolic response[5]; generally speaking, if you can complete more than 50 repetitions each set before experiencing complete muscular failure, it is time to up the weight. If you think about it, this makes sense—if it were not for the fact that marathon runners have legs as large as those of professional bodybuilders.

Which method is most time-efficient, using the example above? Which is more effective for building strength?

While concentrating only on high-volume hypertrophy workouts will not provide you with the neuromuscular stress required to increase strength, placing too much attention on low-volume strength training will take away from hypertrophy training. Fortunately, by simply switching between strength-specific and hypertrophy-specific exercises (or even combining them into the same workouts), you can benefit from both worlds.

This is an example of a fitness regimen that incorporates both strength and hypertrophy training:

Workout Focus Examples for the Day

Monday: Bench Press, Lat Pulldown, Tricep Dips, and Barbell Bicep Curls for Upper Body Hypertrophy

Tuesday Lower Body Strength Training: Barbell Squats, Leg Presses, Deadlifts, and Calf Raises with Heavy Dumbbells

Wednesday, Rest Day

Thursday. Lower Body Hypertrophy: Leg Extensions, Hip Abductors, Seated Leg Curls, and Light Dumbbell Calf Raises

Upper body strength exercises for Friday include pull-ups, weighted dips, barbell shoulder presses, and barbell rows.

Saturday and Sunday: Rest

Making Progressive Overload Simpler: An Explanation of Training Variables 

Repetitions, also known as reps, are added to the set level to start progressive overloading. To enhance the difficulty of the set and encourage muscle adaptations, you must raise the bar's weight (i.e., intensity) once you can complete a good number of repetitions per set. 

You will not see much increases in strength and muscle if you do not advance, or add weight gradually. If you do not give the body a cause to change, there is just no incentive for it to. The good news is that resistance exercise may guarantee increasing overload in a number of ways.

The following are the most relevant methods for monitoring development and controlling training overload:

• Volume is equal to the number of completed repetitions times the load lifted.
• The amount of weight lifted in relation to your maximum capacity (for instance, 70% of your one-rep maximum) is known as intensity.
• Frequency is the number of workouts you do each week.
• Time under tension (TUT) is the duration of mechanical tension applied to a muscle; it is often longer when a lesser weight is used.
• TUT does not always correspond with muscle growth and is not a reliable measure of training intensity [6].

Remember that muscle fibers develop through adaptation to novel stressors; these "new" stressors are created by adjusting the previously indicated training variables, particularly by raising the intensity and adjusting the volume consequently. For instance, after performing three sets of twelve reps with 200 lbs on barbell squats, try squatting 205 pounds for three sets of ten to twelve reps the following time you work on your lower body. This makes it more difficult to promote more muscle tissue growth and boost muscular strength.

If you are lifting weights to build muscle or strength, remember that you should always aim to get better. It is not acceptable to lift a weight that hardly tests your strength as part of a hypertrophy-training regimen.

Strength Training vs. Hypertrophy: Important Differences

Training Particular to Hypertrophy

• Increases the volume of training, which maximizes muscular growth.Increases power output by producing the most force possible.
• Provides a well-rounded workout by combining isolation and complex exercises. 
• Can result in improved muscle definition. 
• May improve endurance because more repetitions can be done. 
• Increases muscle size, which supports strength training and provides the possibility of larger strength improvements.

Strength-Specific Exercise

• Increases power output by producing the most force possible.
• Emphasizes multi-joint complex lifts, which are essential for training the entire body. 
• Enhances functional strength and fitness, which is beneficial for daily tasks. 
• Emphasizes the nervous system's ability to withstand high amounts of stress while promoting neuronal changes. 
• Promotes bone health because high-load bearing workouts enhance mineral density.

All of the foregoing, of course, is predicated on the idea that you are eating a well-balanced diet that includes lots of protein to aid in muscle growth. No matter how hard and heavy you train, you will not see any development in your strength or muscle mass if you do not take good care of yourself.

15 Sources of Lean Protein

You are already aware that any diet must have protein. But choose lean foods to keep your heart and weight in check.

The American Heart Association cautions that most Americans consume significantly more protein than they require, despite the fact that it is an essential macronutrient. According to the American Heart Association, the Centers for Disease Control and Prevention advises that 10 to 35 percent of your calories should be from protein, or around 46 grams (g) for adult women and 56 g for adult males.
Lean protein sources contain less than 10 grams of total fat and 4.5 grams or less of saturated fat per 100 grams, or 3.5 ounces (oz), according to the U.S. Department of Agriculture (USDA).
Are you prepared to move to leaner protein sources? These 15 foods are rich in the macronutrient; give them a try.

1. Turkey

The USDA states that 4 ounces of raw ground turkey is a healthy source of lean protein because it has approximately 167 calories, 22.3 g of protein, 2.3 g of saturated fat, and 8.7 g of fat.[7]
Turkey works well in tacos, chili, and even meatballs as a beef or chicken alternative. However, turkey is not flawless.

According to Mark Windle, RD, a nutritionist in Banbury, UK, "turkey is very lean and includes B vitamins, selenium, zinc, and phosphorus, but it is not high in iron like red meat is." Additionally, 4 ounces contain 24.7 milligrams (mg) of selenium (45 percent of the DV), 2.6 mg of zinc (23 percent of the DV), and 0.18 micrograms (mcg) of vitamin B2, or roughly 14 percent of the DV, according to the USDA.

The National Institutes of Health (NIH) states that zinc can strengthen the immune system, while the most recent research from the Mayo Clinic indicates that B vitamins aid increase blood circulation while helping to the creation of red blood cells and healthy brain function.

2. Chicken

When it comes to protein sources, you may feel good about eating chicken. According to Nieves, choose skinless breasts for a high-protein, low-fat option.
A small skinless chicken breast has 160 calories, 36 grams of protein, 1 gram of saturated fat, and 2.5 grams of total fat, according to the USDA.

3. Lean Ground Beef

If you are watching your fat intake, you may be tempted to exclude beef from your diet. Lean protein can be found in beef, though, if you choose your cuts more carefully.

According to the USDA, 3 ounces of lean beef contains around 164 calories, 22.3 grams of protein, 3.1 grams of saturated fat, and 7.6 grams of total fat.[11] It also contains 2.4 mg of iron and 2.1 mcg of vitamin B12.

Despite red meat's poor reputation over the years, Nieves argues that ground beef that is at least 90% lean and round steak or top sirloin can also be included in a balanced diet. "The body requires iron and vitamin B12 to make new red blood cells, and red meat is an excellent supply of both," she explains. According to the NIH, beef and other animal products naturally contain vitamin B12.

4. Beans and Legumes

According to Nieves, lean plant-based proteins like beans and legumes are inherently cholesterol-free and rich in fiber, folate, and phytates, a plant-based antioxidant that may help lower the risk of heart disease, high blood pressure, and several types of cancer.

About 134.5 calories, 7.3 g of protein, 0.2 g of saturated fat, 2.1 g of total fat, and 6.3 g of fiber are included in ½ cup of chickpeas, according to the USDA.

According to one study, consuming 50 g of legumes a day is associated with a lower risk of heart disease and all-cause mortality, even though the average American only consumes 22 g of legumes daily. According to another site, legumes have also been demonstrated to lower high blood pressure, lessen the risk of type 2 diabetes, and aid in weight control, most likely as a result of their dietary fiber.

5. Low-Fat Milk

According to the USDA, a cup of low-fat (1 percent) milk contains around 106 calories, 8.3 g of protein, 1.4 g of saturated fat, and 2.3 g of total fat.[16]
If you can handle dairy, you can also get lean protein from low-fat milk. It also includes calcium for strong bones and teeth, but for a lean supply, Windle advises looking at low-fat varieties that are still nutrient-dense.

6. Plain Low-Fat Greek Yogurt

Plain low-fat Greek yogurt is another dairy product that is a fantastic source of lean protein. According to the USDA, a 7-oz container contains around 146 calories, 19.9 g of protein, 2.5 g of saturated fat, and 3.8 g of total fat. For about the same amount of fat (2.3 g saturated and 3.5 g total), there is nearly twice as much protein as plain low-fat yogurt (11.9 g protein).

Yogurt is not just delicious, though. According to Windle, the live cultures in yogurt aid in stabilizing the good gut flora that is typically found in the colon. According to the Cleveland Clinic, this can enhance gut function, which may lessen the symptoms of eczema, constipation, yeast infections, and irritable bowel syndrome.

7. Salmon

Another wise choice for lean animal protein is seafood, which has lower levels of saturated fat and cholesterol than any other animal protein and is full of heart-healthy omega-3 fatty acids, according to Kleiner.

A meta-analysis found that eating fish at least once a week is associated with a 15% lower risk of dying from cardiovascular disease than people who do not eat fish.[20]. Additionally, consuming fish has been linked to a decreased risk of developing diabetes.

A 3-oz portion of salmon contains 121 calories, 17 g of protein, 0.8 g of saturated fat, and 5.4 g of total fat, making it an especially good lean protein food choice in the seafood section, according to the USDA.[21] As Kleiner goes on, "High-protein, low-fat foods like salmon offer you the strength you need to push through a workout."

8. Tuna

There are other lean protein seafoods besides salmon. According to Nieves, tuna also fits into this category because it is high in heart-healthy omega-3 fatty acids, which help to prevent inflammation and protect your heart. The Cleveland Clinic states that a 3-oz portion of tuna contains 1 g of omega-3 fatty acids.

According to Kleiner, one of the best seafood for protein is tuna. A hundred grams of canned light tuna in water with the solids drained contains 86 calories, 19 grams of protein, 0.2 grams of saturated fat, and 1 gram of total fat, according to the USDA.

However, according to information from the U.S. Food and Drug Administration, some tuna varieties have a tendency to be high in mercury and have higher mercury contents than other fish species. Overexposure to mercury can result in mercury poisoning.

For adults, the Environmental Defense Fund advises consuming tuna no more than three times a month. The recommended serving size for canned tuna is 6 ounces for women and 8 ounces for men.

9. Tofu

A mainstay of many vegan and vegetarian diets, tofu is a soybean product. According to Nieves, it is also a good source of plant-based protein that offers sufficient levels of each important amino acid. "It is naturally cholesterol-free and an excellent option for people who avoid eating animal products," she says. According to the USDA, a half-cup portion of tofu contains 181 calories, 21.8 g of protein, 1.6 g of saturated fat, and 11 g of total fat.

Tofu is manufactured from soy, which contains isoflavones, which are antioxidants that may provide some protection against cancer, diabetes, heart disease, and stroke, according to a research paper.

10. Cottage Cheese

Cottage cheese is frequently smeared on crackers and used in lasagna. It is also a good source of calcium, in case you did not know. According to the USDA, a half-cup of cottage cheese contains around 92.5 calories, 12.1 g of protein, 1.4 g of saturated fat, 2.5 g of total fat, and 113.5 milligrams of calcium.

11. Pork Loin

Perhaps tonight you do not feel like eating meat, turkey, or chicken. If you choose the correct cut, pork can also be a lean protein option.
According to the USDA, a 4-oz pork loin contains around 188 calories, 24.1% protein, 3.1 g saturated fat, and 9.4% total fat.[29]  Additionally, it has 27 mg of magnesium (6.4 percent of the DV), 2 mg of zinc (17 percent of the DV), and 405 mg of potassium (8.6 percent of the DV).

Nieves states that lean pork cuts like loin and chop, such as sirloin roasts, pork chops, pork tenderloin, or pork loin, are excellent sources of lean protein because they are low in fat.

12. Eggs

74 calories, 6.2 g protein, 1.6 g saturated fat, and 5 g total fat are included in one large whole egg, according to the USDA. This is in contrast to one large egg white, which contains 0.06 g of total fat, 3.6 g of protein, and around 17 calories.

Because eggs are inherently high in cholesterol, there are worries that eating them for breakfast could make heart disease more likely. But according to the Mayo Clinic, findings from research examining the connection between eggs and heart disease have been mixed. More research is required because some studies have shown a correlation while others have not.

In addition to being a source of lean protein, eggs also contain carotenoid antioxidants (lutein and zeaxanthin), which may help prevent macular degeneration, according to Nieves, despite their unjustified bad image. According to a study, eating two to four eggs a week may lower your risk of developing age-related macular degeneration.

The American Optometric Association claims that these carotenoids support healthy eye cells and shield the eyes from intense light.

13. Nuts

Although nuts do include some fat, it is a very healthy fat. They are a good source of protein and low in saturated fat. If you are serious about losing weight, try using powdered peanut butter.

According to the USDA, one ounce of ground almonds contains 14.1 g of total fat, 6 g of protein, 1.1 g of saturated fat, and 164 calories.[35] They also contain zero milligrams of cholesterol, which is a benefit. 

14. Edamame

Edamame, a traditional Japanese snack made from young soybeans, is another excellent source of lean protein. A half-cup of prepared frozen beans contains just 4.1 g of total fat, less than 0.5 g of saturated fat, and 9.2 g of protein in roughly 94 calories, according to the USDA.

"Isoflavones, which are similar to the hormone estrogen in humans, are abundant in immature, young soybeans. Accordingly, edamame is a contentious food because excessive estrogen levels are believed to raise the chance of developing certain malignancies, such as breast cancer, Windle cautions.

In one trial, 140 newly diagnosed breast cancer patients were given either soy protein or a soy-protein-like placebo to consume for two to three weeks.

Following the trial, the ladies underwent surgery to remove the cancer. The women in the soy protein group exhibited genetic alterations that could lead to the regrowth of cancer when researchers reexamined their breast tissue, indicating that soy may encourage breast cancer in certain individuals.

However, there is conflicting research on this topic. Windle adds that edamame may potentially have a minor preventive effect against breast cancer. (The latter potential advantage is noted by the American Cancer Society.) To say one side or the other, more research is required.

15. Quinoa

Are you trying to find a lean protein alternative to rice? If so, the USDA states that a 44-g serving of quinoa (about ¼ cup) has 160 calories, 5 g of protein, no saturated fat, and 2.5 g of total fat.[39] With 2 g in a serving of the same size (8 percent of the DV), it is also a good source of fiber as a whole grain.

The secret of this so-called superfood's abilities may lie in its dietary fiber: The Mayo Clinic says it may help prevent diabetes and is associated with a healthier weight.[40] 

The Final Thought

The key to human health is protein. Protein, which is found in bones, muscles, skin, and blood, can give people a feeling of fullness and energy.

It is preferable to eat meals that are high in protein but low in saturated fat because certain high-protein foods are also high in saturated fat, which raises the risk of heart disease.

Among the top 15 lean protein sources are chicken, legumes, and plain low-fat Greek yogurt.