Can Strength Training Build Muscle?

Strength & Muscle Building

If you’ve ever wondered, can strength training build muscle? the answer is a resounding yes. Recent research shows that while training protocols for strength and muscle size (hypertrophy) have traditionally been viewed as separate, the two are closely intertwined. In this post, we’ll break down the science behind resistance training, challenge traditional loading concepts, and offer practical tips to help you optimize your workouts.

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Understanding Resistance Training: Hypertrophy vs. Strength

Resistance training isn’t just about getting stronger; it’s also about increasing muscle size and endurance. Two primary goals are often discussed:

• Hypertrophy Training:
  This approach focuses on increasing the physical size of your muscles. The traditional method uses moderate loads (roughly 60–80% of your one-rep maximum, or 1RM) for 8–12 repetitions per set. When you train to the point of muscle fatigue, you promote muscle protein synthesis, which eventually leads to muscle growth.
• Strength Training:
  Strength training emphasizes lifting heavier weights—typically 80–100% of your 1RM for 1–5 reps per set—to boost neuromuscular coordination and enhance your muscles’ ability to generate force. Although this method primarily targets strength, it also contributes to muscle growth when performed to failure.

Both training styles stimulate adaptations in your muscles, often overlapping so that increases in muscle size can lead to greater strength and vice versa.

What Does the Research Say?

A systematic review and network meta‐analysis examined how different resistance training loads affect muscle hypertrophy and strength gains in healthy adults [1]. The study compared low-load (>15 reps), moderate-load (9–15 reps), and high-load (≤8 reps) protocols—all performed to failure. Here’s what they found:

• Muscle Hypertrophy:
  Increases in muscle size were similar regardless of the load used, indicating that even lighter weights can lead to significant muscle growth when you train to failure. However, untrained individuals and those with more training sessions might experience slightly greater hypertrophy.
• Muscle Strength:
  Strength gains were more pronounced with moderate- and high-load training. Although high-load training showed a trend toward even greater strength improvements compared to moderate-load, the differences weren’t always statistically significant. In short, if your primary goal is to boost strength, lifting heavier weights is key.

Reexamining the Repetition Continuum

For years, the “repetition continuum” has guided exercise prescription:

• Heavy Loads (1–5 reps): Typically for maximal strength.
• Moderate Loads (8–12 reps): Traditionally used for hypertrophy.
• Light Loads (15+ reps): Often recommended for muscular endurance.

However, emerging research suggests these boundaries aren’t as rigid as once thought. A recent re-examination of loading recommendations argues that muscular adaptations can be achieved—and sometimes optimized—across a wide spectrum of loading zones [2]. In other words, while the repetition continuum offers a useful framework, varying your rep ranges and loads—especially when training to failure—may be the most effective strategy for overall muscular development.

Practical Implications: How to Build Muscle with Strength Training

So, can strength training build muscle? Absolutely. Here are some takeaways for designing an effective workout program:

• Train to Failure:
  Regardless of the load, reaching muscle failure appears crucial for stimulating hypertrophy.
• Incorporate Variety:
  Mix heavy loads (for maximal strength gains) with moderate loads (to optimize hypertrophy). This mixed approach leverages both neuromuscular adaptations and muscle size increases.
• Progress Over Time:
  Beginners often see early strength gains from neural adaptations. As you progress, gradually increasing your training volume and incorporating heavier loads can help you overcome plateaus.
• Prioritize Proper Technique:
  Always focus on good form and adequate recovery to prevent injuries while pushing your limits.

Ultimately, the science indicates that strength training is a powerful tool for building muscle when approached with a well-rounded, individualized strategy.

Can Strength Training Build Muscle?

In summary, strength training not only builds muscle but can also be fine-tuned to target specific goals—whether that’s increasing muscle size, boosting strength, or improving endurance. While traditional guidelines like the repetition continuum offer a starting point, the latest research supports a more flexible approach that incorporates a variety of loads. By training to failure and mixing rep ranges, you can maximize your muscular development and overall performance.

References

1. Lopez P, Radaelli R, Taaffe DR, Newton RU, Galvão DA, Trajano GS, Teodoro JL, Kraemer WJ, Häkkinen K, Pinto RS. Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Med Sci Sports Exerc. 2021 Jun 1;53(6):1206–1216. doi: 10.1249/MSS.0000000000002585. PMID: 33433148 (PubMed); PMCID: PMC8126497.
2. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664 (PubMed); PMCID: PMC7927075.