What is the Difference Between Strength Training and Resistance Training?

Many people use the terms "strength training" and "resistance training" interchangeably, but technically, strength training is a subset of resistance training. Strength training typically refers to exercises designed to increase maximal strength, often using free weights like barbells and dumbbells. In contrast, resistance training includes a broader range of activities—such as cable machines, bands, and bodyweight exercises—that create resistance for muscles to work against.

Barbells and dumbbells are especially effective for strength management because they allow free movement, engaging not only major muscles but also supporting ligaments and stabilizers. We could also include kettlebells in this category. Unlike cable machines, which work in only one direction (or plane of motion), free weights require coordination across multiple planes, improving overall strength and balance.

Barbells are superior to dumbbells when it comes to progressive loading. With a barbell, you can carefully increase the load in small increments, making it easier to track and improve strength over time. You can easily adjust barbell weight using fractional plates. Dumbbells, by contrast, are limited in their incremental adjustments, which can make it harder to fine-tune strength progression. If you have a garage gym, you are unlikely to have enough room for a comprehensive dumbbell collection and all your Harry Potter Lego.

When it comes to rep ranges, strength training typically focuses on lower repetitions with heavier weights—usually in the range of 1-5 reps per set. This low-rep range maximizes strength gains by focusing on lifting heavier loads. Resistance training in a broader sense often involves higher rep ranges, especially when the goal is muscle endurance or hypertrophy (muscle growth), with sets often ranging from 8-12 reps or even more if your gym crush is watching. Understanding how rep ranges influence your goals is key to optimizing your training approach. For pure strength and Reddit karma, low reps and heavier weights are essential.

While all strength training is resistance training, not all resistance training focuses on strength. However, strength training is essential for healthy aging, particularly in combatting sarcopenia (the age-related loss of muscle mass). Incorporating strength-based exercises is crucial for maintaining functional movement, reducing injury risk, and staying strong throughout life. Fight fragility with strength!