Training for strength over size: how to get strong

Read this if you want to get stronger, or have ever wondered about the difference between training for muscular strength versus muscle hypertrophy. I outline important priorities for building strength, what to look for in a good program, and more so you can approach your strength training goal with confidence.

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First, lets define strength and hypertrophy so we’re all on the same page.

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Muscular Strength
Strength programs focus on increasing actual mechanical strength and the force a muscle is capable of producing, regardless of size.

For example, if your goal is to deadlift 300 lbs you have a strength based goal or run a 5k in a certain amount of time, the size or appearance of your muscle is not directly relevant to your goal.

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Muscle Hypertrophy

Hypertrophy refers to the enlargement of a tissue. In the case of resistance training, we’re talking about enlarging muscle tissue. If you’re looking to build muscle or look toned, this is your main priority.

For example, if you want your legs to look more defined you have a hypertrophy focused goal. Things like the amount you can lift or speed you can run are not directly related to your goal.

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Are muscle size and strength related?

Yes. All other things being equal, a bigger muscle is a stronger muscle. Muscle tissue is what produces force, but there are other factors that can multiply this force. Strength consistently increases faster than muscle mass as a result, exactly how much faster depends on the person.

Programs that focus on strength will help you build some muscle, programs that focus on hypertrophy will result in some strength gain.​​ The two are related, but priorities are different depending on the primary goal.

The newer you are to training, the less important it is that you gain actual muscle mass in order to get stronger.

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So, how do you become your strongest self?

1. Choose a program and develop consistency in the gym.
2. Learn proper form, improve mind muscle connection and body awareness.
3. Increase strength, stamina and build muscle (bigger muscles are stronger if all else is equal!)
4. Maintain joint health. Strong muscles that attach to weak, unhealthy joints can’t produce force sustainably.
5. Continue to manage outside factors like sleep, nutrition and stress to support your goals.

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Choosing a program + committing to your goal

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First and foremost, training should feel enjoyable. We find time to do the things we enjoy, we find ways to avoid the things we don’t.  Social support will also be key for long term success working towards and goal. Ideally your training program or gym will connect you to a community of people with goals that align with your own. Our small group classes are a great place to start if you’re in San Francisco.

While enjoyability is extremely important - especially for those newer to training - it's also important that you follow a program that's relevant to your broader goals.

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Basic characteristics of a good strength program

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• Weight targets for major lifts are based on 1 repetition max (1rm) rather than RPE (rating of perceived exertion) or RIR (reps in reserve). Performing sets close to failure/fatigue is not directly relevant to strength specific goals (this doesn’t mean sets are easy).
  

• Lower rep ranges for the major lifts - typically between 1 and 5 reps per set at RPE 6-10.
  
  
• Longer rest breaks. Between 2 and 5 minutes between heavy sets on main lifts.
  
  
• Weights are heavy! Lifts are often performed at around 80-90% of your 1rm. This is not an absolute rule - there will be sets outside of that range. For example, in the initial weeks of a program you may start closer to 65% and build.  You will not lift your 1rm (100%) often outside of periodic test days.
  
  
• Accessory exercises may be higher reps/more moderate weight. Not every exercise will be performed at a high percentage of your 1rm.
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Is my bootcamp class a strength class?

A lot of people count bootcamp programs like Barry's or Orange Theory as strength training. While these are great ways to get started and build consistency (they definitely check off the enjoyability and strong community box for many), they aren't the best way to get stronger. High repetition sets, elevated heart rate and minimal rest breaks might make you feel sore and satisfied post workout, but in the end the programming in these classes just doesn't align with the basic principles of effective, efficient strength training.  

If you enjoy them, don't stop! If you're frustrated by a lack in progress towards your strength goals, consider mixing in some heavier strength days by following a class or program (see some examples below) that follows some of the principles listed above.

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‍Why we love to strength train with the barbell

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• You can lift heavier! You can load serious weight onto a bar compared to what you might be able to lift with dumbbells or kettlebells alone. This is key because lifting at high percentages of your 1rm is central to a strength program.
  
  
• Barbell lifts tend to be more dynamic than similar exercises on machines. For example, a barbell back squat requires you to engage your back, core, and maintain a really solid stance on the floor. A seated leg press, for example, does not require nearly as much work from these accessory muscles. Stronger stabilizer muscles → stronger joints and ligaments, too.
  
  
• Barbells are really versatile in comparison to seated machines. You can do so much with this single piece of equipment.

• Competition movements. If you want to compete in a strength sport like powerlifting, weightlifting, or CrossFit, you’ll need practice with the barbell.

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Learning Form and Improving Body Awareness

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We all start with a lot of untapped strength, we just need to learn how to access it. New lifters don’t need to gain much muscle mass to get stronger (there’s only around a 2% correlation between the two for novice lifters). The more we dial in form, the more effectively we can activate the muscular strength we already have.

When we’re learning a new exercise we’re technically learning a new motor pattern. In order for a muscle to contract, the brain has to send a message via the nervous system to the muscle we want to engage. By practicing the exercises we want to get good at with focus and intention, we establish and strengthen these motor patterns.

The more complex the movement, the more form and control are more relevant. Size and strength tend not to be as directly correlated in these exercises because control and coordination play such an important role. On the other hand, strength and size are more directly related in simpler exercises like a bicep curl.

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Body Awareness

This goes hand in hand with motor control. Knowing how it feels when a certain muscle contracts will (1) help you to identify a weak link and improve more quickly and (2) make cues more effective (“engage your lats” is more helpful advice if you know how it feels to contract your lats).

Here’s how you can improve your motor control and body awareness

• Train with moderate weights that allow for great form so you can establish good habits (good motor patterns). End sets before form starts to break down at all. You should not aim to completely fatigue your muscles when still learning. This will help you get used to what it feels like to do a move well.
• Be intentional about each rep. Think about what muscles should be working before you start, continue to think about that during the entire set. Choose one cue to focus on it until it becomes natural. Stick with cues that work and leave the ones that don’t click. No single cue is right for everyone.
• Record yourself on video, or have a coach watch. You might not know what good form feels like at first. Record yourself and look and see if it lines up with how you thought you looked/felt.
• If a movement is hard for you to dial in, practice more than once a week so you can really strengthen that motor pattern.

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Building Strength: Common Programs

In order to build strength and stamina (and muscle mass when the time comes), you'll need to find an effective program that you can stick to.

What strength programs have in common

• Aside from beginner programs, weights for main lifts are usually based on a percentage of your 1rm.
• Programs center around major compound barbell lifts.
• Long term progress. You can spend months to a year or more following the same program.
• You see 3-5 reps assigned often. They strike a good balance. The weight is heavy enough to drive progress in strength, but not so heavy that it causes unnecessary stress and fatigue.

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Beginner programs, like Starting Strength

Beginner programs take advantage of the novice effect or “newbie gains.”

Key characteristics of a beginner program include more frequent jumps in weight. You might not know your 1rm yet, it’s not important. By adding weight nearly every workout, you’ll reach some heavy weights soon enough.

You’ll train the same movement more often without a risk of overtraining. After you gain movement proficiency and results from your novice program stall, it’s time to test your 1 rep max and progress to a more structured program.

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5x5 Program

This is one of the most common strength programs for intermediate to advanced lifters. It centers around compound barbell lifts performed for 5 sets of 5 reps. You progress by adding 2.5% to your lifts each week. Ideally you’re lifting 3 times per week with the 5x5 program - one heavy day, one lighter higher volume day, and one medium day.

Ideally you should follow a program like this for at least a few months! If following consistently, plan a deload or lighter week every 4-6 weeks.

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5-3-1

A common strength program focused around compound barbell lifts for intermediate to advanced lifters.

Cycles occur in 4 week waves - week one begins with the lightest weights at the higher end of the rep range (still only 5 reps!), week 3 in each cycle has the heaviest weights and lowest reps (ending at 95% of your 1rm for max reps). Week 4 is a de-load week before returning to week 1 at higher weights.

A month of 5-3-1 outlined:

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Other factors to consider

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Aerobic fitness

Even if you have no aerobic fitness goals, really poor cardio will get in the way of your ability to get stronger. Lifting heavy things is aerobically taxing - being stronger in this respect will improve your performance during sets and your recovery between sets.

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Nutrition

This is for a separate post, but you need to be eating enough overall and you need to be eating enough protein if you want to get stronger. Enough varies person to person. Reach out to a coach if you’re not sure where to start.

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Stress management

Sleep enough and manage your stress. You’ll be able to train more if you are well rested and relaxed. Managing stress can mean a lot of different things, but prioritizing sleep is a good place to start.

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Up next + further reading

Look out for our next post, discussing building muscle. For more on maintaining joint and ligament health while building strength, check out our post on strength training for longevity and flexibility.

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Resources + Articles Referenced

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Muscle fiber contractile properties between different athletes:

https://pubmed.ncbi.nlm.nih.gov/26388513/

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Motor pattern development:

https://pubmed.ncbi.nlm.nih.gov/5006290/#:~:text=A%20motor%20pattern%20is%20a,analysis%20of%20this%20patterned%20structure.

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Strength training guide

https://www.strongerbyscience.com/complete-strength-training-guide/

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