Strength, Resistance & Weight Training: Isn’t it all the same thing?
You’ve probably head these terms thrown around interchangeably when talking about strength training as a whole. In this post, we’re going to discuss the differences between strength, resistance and weight training to support you in achieving your fitness goals and progressing along the way. While they may all seem to be the same thing, there are a few key differences that are worth noting to ensure you’re not doing one, without the other.
Resistance Training
Resistance training is the concept of training utilizing some sort of resistance, primarily from an external factor, that don’t always mean weight. Resistance can be in the form of:
Bodyweight - working against itself
Suspension- working against gravity
Bands — working against the bands inelasticity & tension (or resistance)
Slider - working against connectivity (needing to keep contact with the slider throughout your movement)
Weight (of any kind) - working against the weight’s force
Some other forms of resistance training would be reformer Pilates which uses coils as the resistance you need to work against. Think of resistance training as any training you are doing where you are working against some type of external force to perform an exercise.
Weight Training
Weight training traditionally refers to using weight as your form of resistance in your training. This could include all sorts of specified weight including by not limited to:
Dumbbells
Kettlebells
Medicine balls
Machines
Barbells
Plates
This form of training has the ability to be the most transformative as the body has to adapt to using a larger external force compared to other forms of resistance training mentioned earlier. Remember, the body only adapts to the demands being placed on it. This is why the development of lean muscle is primarily achieved through weight training, but not simply weight training will achieve the physical results you may be looking for. How you are resistance and weight training makes a big impact; this would be strength training.
Strength Training
The key different between resistance, weight training and strength training is that strength training is method where as resistance and weight training are formats. Think of it this way, resistance and weight training are in the 5 course meal, but how the meal is presented, the timing, the quantity and intensity (over time)...is strength training.
Strength training is strategic programming by manipulating variables such as reps, weight, time, rest and intensity for the purposes of producing strength and lean muscle. A commonly heard component of strength training is progressive overload, which I talk about more in this blog post.
So you could be resistance and weight training, but not actually strength training. This is often times the component that is missed leaving you feel like you’re consistently working out without seeing the results you want.
Hot Topic:
Sometimes I’ll get the question of, “I’m using weights in my HIIT/Strength & Conditioning class, isn’t that strength training?” The short answer is not always, lol. Here’s why.
Classes usually have 1 main variable they can control, time. With trying to deliver the best, sweatiest workout in 45-60 minutes, sometimes with various stations, equipment and a number of people, various exercises are often crammed into the entire workout without dedicated focus on single muscle groups or the ability to adequately regulate rest, reps, sets, duration, & varied intensity that strength training & muscle building requires. These variables also vary from person to person and are largely built based on the specific goals one has.
While these specific classes may involve resistance and weight training, the primary focus is on higher intensity cardio (getting your heart rate up) or perhaps doing “as many reps as possible” in a given time frame before switching to the next station. This same repetition over time, without a more scrupulous focus on reps, weights, rest, and progressive overload, may not achieve your strength training & muscle building goals as fast, efficiently or safely as possible.
With this example, you can see how you can be resistance and weight training (using weights and resistance), which are still supporting muscle endurance adaptions, without a specific focus on strength training itself, which requires longer and more frequent rest times during the training session.
Many times people are afraid to increase their weight or resistance due to the fear of bulking up or injury, which is understood and that’s where strength training comes into play. Following a specific strength training program that is aligned with your goals is one of the best ways to support you in building lean muscle (and burning fat).
If you’ve been stuck resistance and weight training without results or you are completely new to strength training and want to get stronger, check out my beginner 12 week strength training program launching soon! This is a 3 day a week program I built for beginners seeking to level up their strength and build lean muscle. The program can be done completely at home, in your living room or your home gym or even at a public gym. And the best part is there is no set start date, you can sign up and start at a time most convenient for you!
Here's some feedback from this past summer's participants who tested the program out:
After just 2 months into the program!
After just 12 weeks, you will have enhanced your strength, started building lean muscle & be the most consistent you have with your exercise routine. To be the first to receive more details and when the program goes live, join the waitlist below!
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