Should You Train For Strength Or Muscle Growth? Just Do Both

What's better: building muscle strength or muscle size? 

This is perhaps the silliest question that's being discussed among trainers and influencers. At the same time, it's important to realize that training for them does look a bit different.

While these training variables are distinct, there's no reason you need to choose between them; they're not mutually exclusive. It confuses trainees and the general public who are just trying to get straight advice, as they think they must make a choice. You don't, but you do need to train right. 

What's Better: Building Strength Or Muscle Mass?

Let's play devil's advocate and say we have to choose; is strength or muscle mass more important? 

Understand it's difficult to make a clear distinction between the effects of strength training and training for mass. Separating them to identify individual benefits is tedious and nuanced.  

Plus, at the end of the day, you should be training for both anyway.  With that said, here are some benefits related to strength and to muscle mass. 

Benefits Of Strength

• Lower mortality risk (Momma et al., 2022)
• Increased longevity (Ruiz et al., 2018)
• Increase function as you age (Schaap et al., 2013)
• Decreased falls and mitigation of injuries from falls (Benichou & Lord, 2016)

Benefits Of Muscle Mass

• Improved glucose metabolism and lower risk of diabetes (Hong et al., 2017; Son et al., 2017)
• Increased BMR
• Improved body composition and aesthetics
• Lower mortality (Srikanthan & Karlamangla, 2014)
• Possible buffer to disease and improved immunity (Rogeri et al., 2020)

Looking at the above benefits, IF we had to choose, we think there's a strong argument for saying strength is more important, especially as we age. 

This is primarily due to its role in function and correlation with mortality and longevity.

While simplistic, you can think of it like this;

• Muscle Size = Quantity
• Muscle Strength = Quality

Muscle strength tends to have a greater effect on our function and correlation with mortality. This makes sense because "strength" is ultimately an expression of how well our brain communicates to our muscles. 

Benefits of muscle mass tend to be more related to composition and calorie burn (this is still very important). However, muscle mass also provides crucial physiological benefits. This includes its role in glucose metabolism, mitigation of diabetes, and immunity (Son et al., 2017). It too is correlated with lower mortality risk.

Now you see why the debate is kind of silly. You need both.

Should You Train For Muscle Strength Or Mass?

Ignoring the fact that you can do both at the same time (see below), which one should you train for?

The majority of the fitness industry emphasizes muscle growth and aesthetics. Therefore, most training is geared towards pure mass consisting of;

• Lack of heavy loads
• More emphasis on high reps
• More isolations and smaller accessory work

We think this is a mistake. Not training for muscle mass, but the lower priority placed on strength. This is especially true for those training for longevity or functional strength. Consider these two scenarios;

1.  Training for pure strength will still naturally build muscle mass. Perhaps not to the same degree as a pure hypertrophy program, but research has shown you can build muscle with a wide rep range (Schoenfeld et al., 2021). 

2. Training for pure hypertrophy won't have the same effect on strength in the long term. Increasing strength seems to need more specificity in loading.

Research shows that strength can increase in beginners when using low loads. However, this stops after initial gains, and the threshold for strength becomes increasingly heavy. At this point, there tend to be certain thresholds;

• The lightest recommendations for healthy individuals are 80% 1RM (Currier et al., 2023)
• Using 85%1RM and greater is likely more efficient.

Older populations or at-risk populations can use lower loads. However, the best method is to prevent this from ever becoming an issue.

Basically, strength training has a greater overlap in the long term. But again, do both!!!!

What's The Difference Between Strength Training And Bodybuilding?

It's important to understand the relationship between strength and muscle mass. Most assume they are directly correlated, the belief that a muscle's strength is determined by its size.

This makes sense, but it's a bit more complicated than that. 

While a larger muscle has greater potential for greater growth, the two can occur independently of one another. In reality;

• Muscle strength and muscle size are two separate physiological measurements.
• They increase through different physiological mechanisms.
• Different stressors (fitness variables) optimize either one.

What does all this mean?

• An existing muscle doesn't need to grow to become stronger; it's simply trained to "work better together."
• A muscle can grow larger without significant strength gains.

Keep in mind these two mechanisms rarely occur in complete isolation. In fact, their increase will be relatively linear for beginners, but this decreases as you progress.

Here's the simplest way to understand the difference between strength and hypertrophy;

Muscle Hypertrophy refers to the physical enlargement of the muscle. This can occur through several forms of hypertrophy, but the basic idea is that the muscle is actually growing.

How To Train

• Use a wide range of loads, but moderate loads are ideal (70-80% 1RM / 8-12 reps).
• Growth is triggered by mechanical tension and metabolic damage
• Increasing volume with tension is the primary driver of growth.
• Can occur with isolations, accessory, or compound movements.

Muscle Strength refers to how much force a muscle is able to produce. Increasing strength involves improving the neurological system, which is how your brain communicates with your muscles. 

How To Train

• A wide range of loads can work when you first start training.
• After beginner phase, using >80%1RM becomes more important; >85%1RM is ideal
• Must use compound exercises
• Strength increase occurs through placing heavier loads on the muscle over time.

How To Build Muscle And Strength At The Same Time?

Training for mass and strength is not an "either/or" situation. 

In fact, you should just train for both. This should be the default goal for most trainees, and it's terribly easy to achieve.

While most programs are heavy (pun intended) on hypertrophy, many lack strength aspects.

How To Include Strength Training In Your Program.

You don't need to run a powerlifting program; you just need to include some strength-building exercises. 

The easiest way to do this is to include 1 strength exercise per muscle group.

• Upper Pushing
• Upper Pulling
• Lower Body

We also like to include a carry.

For these exercises, your primary goal is to increase load over time.

Best Exercises For Strength

Here are some options you can include. Ideally, you use free weight exercises, but machines can work too if needed.

Upper Pushing

• Bench Press
• Incline Bench Press
• Overhead Press

Upper Pulling

• Bentover Row
• Chin-Up
• T-bar Row
• Seated Row

Lower Body

• Squat 
• Safety Bar Squat
• Trap Bar Deadlift
• Leg Press

Carry

• Farmer Carry
• Trap Bar/Frame Carry
• Sandbag Carry

Programming Strength

In the context of general strength gains, it doesn't need to be terribly complicated. All you need to do is use the 4-8 rep range for your primary exercise. 

After that, you can do as you please. Even if the rest of your exercises are isolations in the 12-20 rep range, that strength movement will make a world of difference. 

For example, an Upper Body Pushing Day could look like;

• Incline Bench Press - 4X4 @ 85%1RM
• Dumbbell Press - 2 X 12-15
• Arnold Press - 2 X 12-15
• Chest Fly - 2 X 12-15
• Lateral Raise - 2 X15-20
• Triceps Pushdown - 2 X 15-20

The main point is, don't think your entire program needs to be heavy.  As long as you're 80%1RM for one per muscle group and focus on increasing the load, you'll be killing it.

Contact Us For Your Own Strength Training Program!

Strength and muscle mass are like salt and pepper. They complement each other, and there's no reason you can't train both simultaneously; in fact, you should. If you've never followed a real strength program, check out our training specifically designed for this, and we'll help get you started!

• Power Building- For the lifter that wants to get strong while also putting on mass!
• Pure Strength- For lifters who care about one thing: getting strong!
• Beginners- An awesome option for new lifters wanting to build a solid foundation!
• Personal Programs - For lifters who want to optimize their training!

Strength And Hypertrophy FAQ

FAQ 1: Can you build strength and muscle at the same time?

Yes. Strength and hypertrophy share overlapping mechanisms and complement each other so training both simultaneously is easy. Training with a range of loads will ensure you optimize your training for both. Ensure your exercises overlap these two ranges:

• Training For Muscle Growth: 60-80%1RM
• Training For Strength: 80-95%1RM

Including sufficient volume and applying progressive overload can stimulate muscle growth while also improving neural efficiency and force production. 

FAQ 2: Should beginners focus on strength or muscle growth first?

Beginners benefit most from a combined approach. Early gains are largely neural, so strength increases quickly, while consistent volume drives hypertrophy. A simple full-body or upper/lower program using compound lifts in the 5–12 rep range covers both efficiently. Beginners main focus should be building a strong foundation.

FAQ 3: Does training for muscle size make you slower or less athletic?

Not inherently. Hypertrophy training can actually improve power and performance when paired with heavy lifting and explosive work. Loss of "athleticism" comes from neglecting speed, coordination, and high-velocity training, not the muscle itself (assuming you're not using PEDs for excessive mass).

FAQ 4: What Is "All Show, No Go" Muscle?

"All show, no go" is a slang term for bodybuilders who have large muscles but may not be as strong as you might think or lack athleticism. It essentially means they are all about aesthetics; they look good, but their muscles can't perform. 

Keep in mind, it's a bit of a pejorative and denies that you'll build strength through muscle growth. The easy fix is to ensure you include strength and power exercises. 

References

1. Benichou, O., & Lord, S. R. (2016). Rationale for strengthening muscle to prevent falls and fractures: A review of the evidence. Calcified Tissue International, 98, 531–545. https://doi.org/10.1007/s00223-016-0107-9
2. Currier, B. S., Mcleod, J. C., Banfield, L., Beyene, J., Welton, N. J., D'Souza, A. C., Keogh, J. A. J., Lin, L., Coletta, G., Yang, A., Colenso-Semple, L., Lau, K. J., Verboom, A., & Phillips, S. M. (2023). Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. British journal of sports medicine, 57(18), 1211–1220. https://doi.org/10.1136/bjsports-2023-106807
3. Hong S, Chang Y, Jung H-S, Yun KE, Shin H, Ryu S. Relative muscle mass and the risk of incident type 2 diabetes: A cohort study. PLoS One. 2017;12(11):e0188650. doi:10.1371/journal.pone.0188650 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0188650
4. Lopez, P., Radaelli, R., Taaffe, D. R., Newton, R. U., Galvão, D. A., Trajano, G. S., Teodoro, J. L., Kraemer, W. J., Häkkinen, K., & Pinto, R. S. (2021). Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Medicine and science in sports and exercise, 53(6), 1206–1216. https://doi.org/10.1249/MSS.0000000000002585
5. Momma, H., Kawakami, R., Honda, T., & Sawada, S. S. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British journal of sports medicine, 56(13), 755–763. https://doi.org/10.1136/bjsports-2021-105061
6. Rogeri, P. S., Gasparini, S. O., Martins, G. L., Costa, L. K. F., Araujo, C. C., Lugaresi, R., Kopfler, M., & Lancha, A. H., Jr (2020). Crosstalk Between Skeletal Muscle and Immune System: Which Roles Do IL-6 and Glutamine Play?. Frontiers in physiology, 11, 582258. https://doi.org/10.3389/fphys.2020.582258
7. Ruiz, J. R., Sui, X., Lobelo, F., Morrow, J. R., Jackson, A. W., Sjöström, M., & Blair, S. N. (2008). Association between muscular strength and mortality in men: Prospective cohort study. BMJ, 337, a439. https://doi.org/10.1136/bmj.a439
8. Schaap, L. A., Koster, A., & Visser, M. (2013). Adiposity, muscle mass, and muscle strength in relation to functional decline in older persons. Epidemiologic Reviews, 35(1), 51–65. https://doi.org/10.1093/epirev/mxs006
9. Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel, Switzerland), 9(2), 32. https://doi.org/10.3390/sports9020032
10. Son, J.W., Lee, S.S., Kim, S.R. et al. Low muscle mass and risk of type 2 diabetes in middle-aged and older adults: findings from the KoGES. Diabetologia 60, 865–872 (2017). https://doi.org/10.1007/s00125-016-4196-9
11. Srikanthan, P., & Karlamangla, A. S. (2014). Muscle mass index as a predictor of longevity in older adults. The American Journal of Medicine, 127(6), 547–553. https://doi.org/10.1016/j.amjmed.2014.02.007
12. Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., Beck, B. R. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women. Journal of Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284