Training for Strength vs. Training for Size: What’s the Difference?

One of the most common questions I get from clients is, “Should I train for strength or size?”

One of the most common questions I get from clients is, “Should I train for strength or size?” While the two can overlap, the methods — and the results — are different. Understanding the difference helps me tailor the right training approach for each person’s goals.

Strength training is focused on increasing how much you can lift. It’s all about performance — usually working with heavier weights, lower reps (think 3–6 per set), and longer rest periods between sets. The aim is to train your nervous system to recruit more muscle fibres efficiently, so you can produce more force.

If you want to get stronger — whether it’s to lift heavier in the gym, improve athletic performance, or support better movement in daily life — a strength-focused plan is the way to go. It’s also great for building solid foundations if you're new to resistance training.

Hypertrophy training, on the other hand, is aimed at increasing muscle size. You’ll usually work in a slightly higher rep range (8–15 reps), with moderate to heavy weights and shorter rest periods. This approach creates more metabolic stress and muscular fatigue — both of which are key drivers of muscle growth.

When a client wants to improve their physique — build muscle, look more defined, or change their body composition — hypertrophy is typically my focus. It requires a different mindset: you’re not just chasing numbers on the bar, you’re chasing tension in the muscles and quality reps.

That said, both styles of training have value. Strength training supports muscle-building, and hypertrophy training can still make you stronger. Often, I blend both in a well-structured programme to maximise results — especially for clients looking to change their body while still building strength.

Ultimately, your goal determines your training strategy. If you're not sure what direction to take, that's where expert guidance comes in — to make sure you're training in the most effective way for your outcome.

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