At VICTRESS MVMT, we’re all about empowering women to understand their bodies and make the best choices for their fitness journey. One of the questions that comes up often is, “What’s the difference between strength training and resistance training?” While these terms are sometimes used interchangeably, there are key differences that can help you fine-tune your workouts to meet your goals.
Strength Training:
Strength training is all about building muscle strength. It typically involves lifting heavier weights with fewer repetitions, pushing your muscles to adapt and grow stronger over time. Strength training challenges your muscles by gradually increasing the load (think squats with a barbell or deadlifts), and it’s an excellent way to boost your overall power, performance, and metabolic rate. Strength training also supports long-term bone health and muscle mass retention, which is particularly important for women, especially as we hit perimenopause and beyond.
For those of you working towards specific strength goals—like improving your one-rep max or building up for functional activities like carrying heavy bags or picking up your kids—strength training is your go-to. It’s all about intensity and working in that lower rep, higher weight zone to increase your muscle’s force production.
Resistance Training:
Resistance training, on the other hand, refers to any exercise where you work against a form of resistance, which can include your body weight, resistance bands, machines, or even lighter free weights. Resistance training isn’t solely focused on building raw strength—it can also target endurance, mobility, and toning. Exercises like push-ups, resistance band squats, or Pilates can all fall under resistance training, making it a broader category.
This style of training is often great for women who are looking to maintain muscle tone, improve functional movement patterns, or ease back into exercise post-injury or postpartum. It’s also incredibly versatile—whether you’re at home with a band or in the gym with cables, you can always find ways to work against resistance without needing to lift the heaviest weights on the rack.
So, which is better?
Both are important, and the best approach often involves a balance of both. Strength training gives you muscle-building intensity and functional power, while resistance training offers more variety and can be tailored to specific goals like mobility, endurance, or recovery. What matters most is that you’re moving with intention and consistently challenging your body in ways that align with your personal goals.
As women, incorporating both strength and resistance training into our fitness routine is essential—not just for physical performance, but for long-term health. Whether you’re just starting or aiming to level up, understanding the difference between these two types of training helps you make empowered choices that support your body at every stage of life.
