💪 The Difference Between Training for Strength vs. Training for Size

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The Difference Between Training for Strength vs. Training for Size

Strength and size often go hand in hand—but they’re not the same goal. The way you train matters, especially over 40.

Training for Strength:

• Focuses on low reps (3–6) with heavy weights

• Long rest periods (2–3 minutes)

• Emphasis on big compound lifts (squat, bench, deadlift)

• Builds power and nervous system efficiency

Training for Size (Hypertrophy):

• Focuses on moderate reps (6–12)

• Shorter rest (30–90 seconds) to increase metabolic stress

• More total volume (more sets/reps)

• Builds muscle mass and shape

Which is better?

• For men over 40, a blend of both is ideal—train heavy to stay strong and use hypertrophy work to build muscle and support your joints.

Pro Tip: The Simple Swap That Improves Your Recovery Overnight

Want better sleep, less soreness, and more energy the next day? Swap screen time before bed for 10 minutes of light stretching or breathwork.

Here’s why it works:

• Reduces nervous system stimulation from screens

• Loosens tight hips, hamstrings, and back muscles

• Preps your body for deeper, more restful sleep

Try this:

• 2 minutes of deep breathing (box breathing or 4-7-8)

• 2-minute forward fold

• 1-minute pigeon stretch per side

• 2 minutes of legs-elevated on a wall

Simple. Effective. And it’ll help your body repair while you sleep.

Question from Our Readers:

"How do I reduce belly fat without losing muscle?"

– Marcus, 51, from Charlotte, NC

Reducing belly fat while keeping muscle comes down to three key pillars:

1. Strength Training: Lift 3–4x per week to signal your body to preserve muscle.

2. Protein Intake: Eat 0.8–1g per pound of bodyweight to support recovery and maintain lean mass.

3. Moderate Calorie Deficit: Don’t crash diet—aim for 300–500 calories below maintenance to burn fat gradually.

Bonus:

• Walk daily (7k–10k steps)

• Get 7+ hours of sleep

• Keep stress low—high cortisol clings to belly fat

Muscle is earned through training and protected through nutrition. Dial in both, and the fat will come off the right way.

Fit Trivia: What 80s action legend was a ballet dancer before becoming an on-screen fighter?

Answer: Jean-Claude Van Damme. Before roundhouse-kicking his way through Bloodsport and Kickboxer, Van Damme trained in ballet for five years—crediting it for his balance, flexibility, and leg strength.

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Publisher: Ryan Engel

Editor: Michael Pender

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