What is the best way to improve your body's strength? Is it lifting weights, doing push-ups and pull-ups, doing deadlifts, or something else entirely? Well, all of these forms of exercise are valid, but it is important to know exactly what you want to achieve. Once you have specific goals in mind, you need to dig into the difference between resistance training vs. strength training. 

Some workouts are better for building endurance and functional strength, while others are better for bulking up and fat loss. That is what this article is intended to do - it will explain the similarities and differences between resistance and strength training and the unique benefits these workouts bring to the table. So let’s jump right in.

What Is Resistance Training?

Resistance training is a type of workout designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance. The resistance can come from various sources, from body weight and resistance bands to free weights and weight machines. Some of the primary objectives of resistance training are to increase muscle endurance, strength, and tone.

The principle behind resistance training is simple - it works by challenging the muscles through repetitive contractions against a resisting force. When your muscles are subjected to this form of stress, they adapt over time by becoming stronger and more resilient. This adaptation process involves the muscle fibres undergoing microscopic damage, which then repairs and grows stronger during recovery periods.

Examples of resistance training are bodyweight exercises like push-ups, squats, and lunges, exercises with resistance bands, and even free weights and weight machines that provide a controlled and adjustable form of resistance. One of the most significant benefits of resistance training is its ability to enhance muscle endurance. 

Naturally, as resistance training also builds your strength, it will also add muscle mass. However, when comparing resistance training vs. strength training, the former is not intended to build as much muscle mass as the latter. This is one of the reasons many women prefer resistance training - you get increased strength and a better muscle tone without the bulk.

On top of that, resistance training also contributes to better joint health by strengthening the muscles and connective tissues around the joints, enhancing joint stability, and reducing the risk of injury. This can be a significant benefit for older adults or people with a history of joint injuries.  

Then, What Is Strength Training?

Strength training is a subset of resistance training that specifically focuses on increasing muscle mass and strength through the use of heavier weights and lower repetitions. While resistance training encompasses a broad range of exercises aimed at enhancing muscular endurance and tone, strength training zeroes in on maximising muscle strength and hypertrophy.

The fundamental principle of strength training is to challenge the muscles with a load that is near their maximum capacity. To continually make gains in strength and muscle size, the muscles must be subjected to progressively greater resistance. This involves exercises with heavier weights, usually within a range of 1 to 6 repetitions per set.

The high intensity and lower repetition scheme of strength training induces greater muscle fibre adaptation, leading to significant increases in muscle size and strength over time. Strength training is typically done with free weights or weight machines. Common exercises include squats, deadlifts, bench presses, and overhead presses. 

But strength training is not only about bigger and stronger muscles - there are many other health benefits. Strength training boosts the metabolic rate and burns fat, helping with weight management. Increased muscle mass also improves glucose metabolism, which is beneficial for managing blood sugar levels and reducing the risk of type 2 diabetes. 

On top of that, just like general resistance training, strength training improves joint function and stability, which is crucial for injury prevention and overall mobility. Is the resistance training vs. strength training distinction clear now, or does it still seem too similar? Let’s zoom in on the differences, just in case. 

Resistance Training vs. Strength Training: The Differences

While resistance training and strength training are related, they differ in their goals, intensity, and overall impact on fitness.

Resistance training:

• Aims to improve muscle endurance and tone; 
• Uses lighter weights or resistance bands with higher repetitions; 
• The workouts are generally less intense but longer in duration, focusing on maintaining muscle contraction over time.

Strength training: 

• Targets muscle growth and increased strength; 
• It involves lifting heavier weights with fewer repetitions; 
• The workouts are more intense, designed to push your muscles to their limits and promote hypertrophy and strength gains.

When it comes to choosing which type of workout is best for you, it depends on your individual fitness goals - whether it's endurance and tone or muscle size and strength you are looking for.

Which Type Is Best for You?

If your aim is to improve endurance, tone muscles, or enhance functional fitness, resistance training is the better choice. Resistance training is also excellent for beginners to build a foundation of muscle endurance and gradually incorporate strength training as they progress. Plus, one of the main benefits of resistance training is the practicality - resistance training can be done with minimal equipment and is often more accessible, while strength training may require access to a gym or specialised equipment.

On the other hand, strength training is geared towards those aiming to build muscle mass and increase strength. If you are looking for the ability to lift, push, and pull heavier loads, strength training is for you. The increased muscle mass also leads to a higher resting metabolic rate, which is a huge boost for long-term weight management. Naturally, strength training can also be about aesthetics - basic resistance training cannot provide the bulky look that you may prefer.

Ultimately, most people benefit from incorporating both types of training into their routines. A balanced approach that includes elements of resistance and strength training can provide all-around fitness benefits, enhancing both endurance and strength. You should always strive to have a personalised training plan that aligns with your goals and ensures a safe and effective workout regimen.

The Equipment You Need for Resistance and Strength Training

Regardless of where your preferences lie in the resistance training vs. strength training debate, high-quality equipment can optimise your training regime. And that is what we offer at Flex Equipment. You will find whatever you need, from power racks and barbells to bodyweight gear and resistance bands. 

Make your order online, choose from the multiple payment methods available, including buy-now-pay-later, and we will ship the equipment to your address. In case you need some help or have any questions, please feel free to contact us, we’ll gladly assist you however we can.