Strength Training vs. Weightlifting: What Is the Difference?

Many people use the terms “strength training” and “weightlifting” interchangeably, but they aren’t exactly the same thing—at least, not all the time! Here, we’re breaking down the difference between strength training vs. weightlifting to help you determine the muscle-building strategy that works best for you and your fitness goals.

Let’s go!

What is strength training?

Strength training is any form of exercise in which your muscles are working to move against some type of force or resistance with the goal of strengthening your muscles and increasing your muscle mass. According to a study in the journal Exercise, Sport, and Movement, the benefits of strength training include:

• Healthier aging

• Better mobility

• Better cognitive function

• Faster metabolism

• Lower rates of obesity

• Increased longevity

What are some types of resistance? The most common types of strength training include working out with:

• Free weights

• Strength machines

• Resistance bands

• Wrist or ankle weights

• Bodyweight 

There is not a single way to strength train. As long as you are challenging your muscles, whether through the difficulty of the resistance or the nature of the workout (i.e., the number of reps or time under tension), you can build and strengthen them. 

Related blog: 12 Beginner Strength Training Exercises to Add to Your Workout Routine

What is weightlifting?

Where strength training is more of a broad, catch-all term for one mode of exercise, weightlifting is more specific. Is weightlifting strength training? Yes, it is one way to apply resistance to your muscles in order to make them stronger. When you hear the term “weightlifting,” it typically refers to lifting heavy weights, specifically barbells or dumbbells, with the goal of getting stronger and/or increasing muscle mass.

Since it is a form of strength training, weightlifting will help you achieve all the benefits we mentioned above.

There are some specific types of weightlifting, including powerlifting and Olympic weightlifting, that focus on just a few exercises with the ultimate goal of doing one rep with as much weight as possible. Bodybuilding is another specific form of weightlifting in which the goal is primarily to build their bodies.

What is the difference between strength training vs. weightlifting?

Weightlifting is a type of strength training, but there are other modes of strength training besides weightlifting. You can do strength training exercises that don’t involve lifting heavy weights, but any weightlifting or resistance workout you do is considered strength training. You may have also heard strength training vs. weight training: In general, these mean the same thing.

Tips for getting started with strength training and weightlifting

If you’re ready to get stronger and improve your health in the process, consider these tips for getting started with strength training or weightlifting.

1. Start low: Even if your goal is to lift heavy weights, it’s dangerous to jump right to it. Start with lighter weights to perfect your form and establish your baseline fitness level and then work your way up. 

2. Experiment with different formats: Especially if you are primarily working out at home, there’s no one telling you that you can’t lift heavy weights one day and then work out with your bodyweight the next. In fact, the fastest way to achieve results is to constantly surprise your muscles with different exercises and workouts. Yes, bench presses with heavy weights are going to make your pecs bigger, but mixing in some chest flies with lighter weights will ultimately give your chest a better shape—plus make it stronger.

3. Have fun! Yes, even strength training can be (and should be!) fun. Find a format that you enjoy and stick with it.

Let’s lift! 

To recap: Weightlifting is a form of strength training, while strength training is the overarching term for any workout in which you’re challenging your muscles with some sort of force or resistance. Both are beneficial and both can be a great addition to your workout regimen. 

Not sure where to start? Consider the library of strength training workouts that comes with your Hydrow membership—or just hop on your Hydrow rower to get strength and cardio benefits all in one. 

Our state-of-the-art rowing machines are the perfect addition to any home gym, giving you an immersive and total-body workout in just 20 minutes a day. Plus,Hydrow’s extensive library of workout content is led by our team of world-class and Olympic Athletes and filmed in stunning locations around the world. Whether you’re looking to do a rowing workout or cross-train with yoga, Pilates, circuit training, and mobility training, you’ll be transported to gorgeous global destinations that keep you motivated to come back again and again. 

Learn more about the benefits of a Hydrow rowing machine today!