1. Strength vs. Size: What's the Difference?

Strength training is all about how strong you can get. It focuses on lifting heavy weights for fewer reps to improve your max power output. Hypertrophy, on the other hand, is all about size—training to grow those muscles bigger and more defined. Think "lifting for show" versus "lifting to go."

2. The Science Behind It

Strength training works your nervous system, teaching it to recruit muscle fibers efficiently to move heavy loads. Hypertrophy stimulates muscle growth by creating small tears in the muscle fibers through higher-volume workouts. The result? Muscles adapt, repair, and grow—giving you that pumped look.

3. Reps, Sets, and Rest: The Key Differences

Strength training typically uses heavy weights with 1-6 reps per set and longer rest periods (2-5 minutes). Hypertrophy, however, uses moderate weights with 8-12 reps per set and shorter rest (30-90 seconds). It’s about quality and quantity—which means your cardio might get a sneaky boost, too.

4. Do You Want to Lift Like Thor or Look Like Hercules?

If your goal is raw strength—think deadlifting a car or benching a fridge—focus on strength training. But if your dream is to fill out your t-shirts and sculpt those biceps for summer, hypertrophy is the way to go.

5. Can You Do Both?

Yes! While they’re different, they’re not mutually exclusive. Many athletes mix strength training with hypertrophy phases for a balanced physique and functional power. Just make sure your programming aligns with your goals.

6. The Takeaway

Strength training builds power. Hypertrophy builds size. Which is right for you? It depends on whether you want to break records, turn heads, or maybe both. Either way, consistency is key, so pick up those weights and get to work!