STRENGTH TRAINING VS. RESISTANCE TRAINING

Is strength training different from resistance training? The two terms are often used interchangeably in the fitness industry and that is not by accident. This is because resistance training IS strength training. 

Strength training is defined as “a system of physical conditioning in which muscles are exercised by being worked against an opposing force.” The opposing force could be a free weight such as a dumbbell or barbell, a resistance band, a piece of gym equipment, or even your bodyweight!

Image showing a free EXFO group fitness class in Tucson, AZ.

“Resistance training also has been shown to reduce abdominal fat, which may be particularly important for diabetes prevention”

Source: Current Sports Medicine Reports 11(4):p 209-216, July/August 2012. | DOI: 10.1249/JSR.0b013e31825dabb8

From the title of this scientific study you can see that strength training and resistance training are used interchangeably: “Resistance training is medicine: Effects of Strength Training on Health” (I highly recommend you read the study cited, it underscores why you should stick to your strength training habit!). Case closed right? Not really. Read on to learn why some websites are claiming that there is a difference between the two and what scientific literature actually says. 

STRENGTH TRAINING MISCONCEPTIONS

As a certified personal trainer, I strive to impart science-back information to all of my clients here in Tucson, AZ and virtually. While researching this topic, I found anecdotal definitions that differentiate strength training from resistance training. However, the definitions for strength training and resistance training on these websites are not cited from any reputable organizations. It appears that many of these websites are conflating the differences between strength and resistance training with high-intensity interval training (HIIT) and traditional strength training. This is not the biggest deal but as a certified personal trainer, I value providing my clients and community with accurate information.

RESISTANCE TRAINING:

SCIENCE-BACKED INFORMATION

Now, let me call out another study that differentiate between a “high-resistance circuit” and “traditional strength training.” In this study, one group completed a “high-resistance circuit", another completed “traditional strength training.” The difference between a “high-resistance circuit” and “traditional strength training” was not the equipment or types of exercises, in-fact nothing was different between the two groups but 1 variable. This variable was the DURATION OF THE RECOVERY PERIOD between each set. The “high-resistance circuit” group rested for 35 seconds between sets and the “traditional strength training” group rested for 3 minutes between sets. Again, further demonstrating that the exercises or equipment used does not indicate whether the exercises performed are considered resistance or strength training. Click on the link to read more about that particular study!

As a side note, playing with rest periods between sets and exercises, exercise tempo, repetition range, and weight are key ways to change the feel and results from an exercise with ANY piece of equipment, be it a resistance band, a free weight, or any other piece of equipment.

CONCLUSION

There is no difference between resistance and strength training. They are the same. You can use a free weight, a gym machine, a glute band, or even your body weight and you will reap the benefits of strength/resistance training (take your pick on what you want to call it!). 

Knowing that, I highly encourage you to hire a personal trainer. It may sound biased of me to make that recommendation as a certified personal trainer but it is proven! This study showed that a “12 week periodized, heavy-resistance training directly supervised by a personal trainer elicits significantly greater adaptations in strength performance compared with unsupervised training”. I also recommend that you jive with your personal trainer. If you want to learn more about my methods and point of view click this past blog post. Currently, I am accepting in-person clients in Tucson, AZ and virtual clients anywhere you have an internet connection.

As a final observation . . .

I want to state this post is very much focused on semantics this is because the intention behind this post is to dive a little deeper into the subject and dig up some science-backed research. To my clients, community, and everyone at large, I want to caution against hyper-focusing on minutia of being active, especially when starting out. Focusing on doing everything perfectly is overwhelming and can create mental barriers. Very rarely are most of us at the level of a professional athlete, where we have to ensure every meal has the perfect macros, we’re doing the perfect amount of reps, and the perfect exercises. For most of us, simply incorporating a consistent routine of weight training and moving our bodies is more than sufficient. Don’t stress, just do!

Remember: It’s not ALL of NOTHING. SOMETHING is better than NOTHING. Be flexible. Thank you for reading and be well. Comment below if you found this helpful or any thoughts or feelings this post brought up.

Image showing a personal training client performing a goblet split squat.

“12 week periodized, heavy-resistance training directly supervised by a personal trainer elicits significantly greater adaptations in strength performance compared with unsupervised training”

Source: Stone, Michael H. PhD (et. al). Training Principles: Evaluation of Modes and Methods of Resistance Training. Strength and Conditioning Journal 22(3):p 65, June 2000.