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Strength Training vs. Resistance Training: Which Is Right for You?

Strength Training vs. Resistance Training: Which Is Right for You?

Whether you’re a regular gym-goer or just starting out, understanding the difference between strength training and resistance training can be a game-changer. Being equipped with this knowledge can either change your entire workout regime or just leg day. The important thing is - you can make informed decisions to reach your objectives.


At 24/7 Fitness, we believe in sharing what we know to help others smash their fitness goals. So, in this article, we'll delve into the nuances of strength training and resistance training, helping you discover which approach aligns with your personal goals.

Understanding Strength Training

Strength training is a focused method aimed at building raw power and muscular strength. It involves lifting heavy weights with fewer repetitions, as strength training exercises are more about building strength and utilising time under tension, which means lower reps at a higher weight. In essence, it's the pursuit of raw power.


Strength training is characterised by:

  • Low Reps, High Weight: This approach challenges your muscles with heavy loads, promoting muscle growth and increased strength.

  • Weight-Based Exercises: At 24/7 Fitness, you'll find a wide range of weight-based exercises that fall under the umbrella of strength training.

Exploring Resistance Training

On the other hand, resistance training is a versatile approach that encompasses various methods to create resistance against gravity. This resistance can be your own body weight, using resistance bands, free weights, or any other equipment that challenges your muscles. 


Notable aspects of resistance training include:

  • Diverse Equipment: Resistance training is adaptable and can involve a wide array of equipment, offering variety in your workouts.

  • Functional Movements: Aerobic exercise like Pilates or Barre can be considered resistance training because they involve resisting gravity and moving in ways our bodies don't usually, enhancing muscular endurance and tone.

Key Differences Between Strength and Resistance Training

The primary distinction between strength and resistance training lies in their goals and techniques. Strength training focuses on power and muscle mass, achieved through low reps and high weights, while resistance training exercise emphasises versatility and endurance. While strength can be built with a resistance training program, these forms of exercise aren’t quite synonymous.


Here's a closer look at the differences:

  • Goals: Strength training aims to make you stronger, while resistance training offers functional benefits and muscular endurance.

  • Intensity: Strength training is characterised by high-intensity, low-repetition exercises, whereas resistance training can vary in intensity.

  • Impact on Fitness: Both styles contribute to overall fitness, but they excel in different aspects.

Choosing the Right Training Method for You

So, which style should you opt for? The reality is that choosing between strength and resistance training hinges on your fitness goals and personal preferences. Factors like age, experience level, and health conditions should also be taken into account. For example, if you’ve never stepped into the gym before, heading straight to the squat rack might not be your best course of action. Similarly, if you’re reaching your late 60s and don’t have a history with heavy weights, trying to bench press 70kg is not the right option for you.


In other words, resistance training is well suited to a wider variety of individuals, body types and ages. But let’s take a look at this in greater detail.


Strength Training is Ideal for:

  1. Individuals Aiming for Raw Strength: If your primary goal is to increase your maximum strength, such as lifting heavier weights or excelling in powerlifting competitions, strength training is the go-to option. It emphasises low repetitions and heavy weights, which are essential for building muscle strength.

  2. Experienced Gym-Goers: Individuals with prior weightlifting experience and proper form can safely pursue strength training. Building a strong foundation in strength can be beneficial before diversifying into other training styles.

  3. Athletes in Power Sports: Athletes involved in sports like weightlifting, wrestling, or strongman competitions can benefit significantly from strength training. It helps enhance explosive power and overall strength, which is crucial in these sports.

  4. Bodybuilders: Bodybuilders looking to gain muscle mass and definition often incorporate strength training into their routines. It provides a foundation for hypertrophy (muscle growth) and can be followed by more specific bodybuilding techniques.

Resistance Training is Suitable for:

  1. General Fitness and Health: Resistance training is a versatile option for individuals aiming for overall fitness, improved health, and functional strength. It can benefit people of all fitness levels and ages.

  2. Muscular Endurance and Toning: If your goal is to enhance muscular endurance, tone your body, and improve your stamina for daily activities, the benefits of resistance training exercises help you achieve these objectives.

  3. Beginners: Resistance exercise is often recommended for beginners or individuals new to regular exercise. It provides a gentler introduction to strength-related exercises, using body weight, resistance bands, or light free weights to build a foundation before progressing to heavier weight training.

  4. Rehabilitation and Injury Prevention: A resistance training routine can be tailored to meet the needs of individuals recovering from injuries or seeking injury prevention. It can also help improve joint stability and muscle imbalances.

  5. Functional Fitness Enthusiasts: Those interested in functional fitness, which focuses on movements that mimic and improve daily activities, can benefit greatly from resistance training. It enhances the ability to perform everyday tasks with ease and reduces the risk of injuries during activities like lifting and carrying.

  6. Weight Management and General Wellness: Resistance training contributes to better metabolic health, enhanced bone density, and improved body composition. The health benefits are great for individuals looking to manage weight and maintain overall well-being.

Combining Strength and Resistance Training

The beauty of fitness is its adaptability. You don't have to choose just one training style. By incorporating elements of both strength and resistance training into your workout routine, you can achieve a well-rounded fitness regimen, gaining from both strength and resistance training benefits. 

Ready to Work Out?

In conclusion, the choice between strength and resistance training is a highly personal one that should align with your fitness goals, preferences, and individual circumstances. At 24/7 Fitness, we encourage you to consult with our experienced trainers, who can provide personalised guidance and help you create a fitness plan tailored to your needs.


Remember, both strength and resistance training have their unique benefits, and the key to a successful fitness journey is finding the right balance that works for you. Whether you're aiming for raw strength or functional endurance, 24/7 Fitness is here to support your fitness aspirations.


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