Strength training or resistance training? Find out what works best for you

When it comes to building muscle, getting stronger or improving overall fitness, the terms strength training and resistance training are often used interchangeably. But there is an actual subtle difference between the two approaches.

To help you understand the difference (and help you choose which one is right for you), we reached out to Jackson Anderson, a personal trainer at Juniper. Here’s what he told us.

What is strength training?

Strength training typically refers to structured workouts designed to improve maximal strength, often using heavy weights, lower reps and progressive overload principles.

This style of lifting is often known as powerlifting, which includes the main compound lifts, squats, bench presses and deadlifts. The emphasis of this training is all about increasing force output and raw strength with a focus on increasing 1RM lifts (1-rep max).

What is resistance training?

On the other hand, resistance training is a broader term that includes any exercise that works against an external force, such as bodyweight movements, resistance bands, dumbbells and machine-based movements.

It’s commonly used for muscle endurance, injury prevention and functional fitness. Think a high-rep kettlebell workout, resistance band glute activation drills or even Pilates. These are all forms of resistance training designed to improve muscular endurance and overall movement efficiency.

How to choose between strength training and resistance training

So, which one is better? The answer depends on your goals.

If you want to lift heavier, develop maximal strength or improve athletic performance, structured strength training is the way to go. If your focus is on general fitness, toning or injury prevention, resistance training may be more effective.

In reality, most people benefit from a combination of both – balancing heavy lifts with varied resistance work to build strength, endurance and overall resilience. A good training program should also combine elements of both styles of training, as supplementary resistance training work will ultimately support you with increasing your strength training outputs.

As a guide, aiming for one to two strength-based movements at the start of your workout and then moving onto three to four resistance-based style exercises is an optimal approach.

Ultimately, the best training style is the one that aligns with your fitness goals, keeps you engaged and helps you stay consistent. What matters most is that you’re challenging your muscles, progressing over time and most importantly, enjoying the process.