Understanding the Types of Strength Training: Why Hypertrophy is the Secret to Creating a Strong, Sculpted Body

When it comes to strength training, there’s often confusion about what type of training is best for achieving a strong, lean, and sculpted body. Is it lifting heavy like a powerlifter? Moving quickly through exercises like in a group fitness class? Or something in between?

As a woman who prioritizes muscle growth (hypertrophy) in my training, I want to break down the different styles of strength training—max strength, hypertrophy, and endurance—and explain why hypertrophy training, combined with a strategic approach to exercise selection, is ideal for building muscle, shedding fat, and feeling like a badass both in and out of the gym.

The Three Types of Strength Training

1. Max Strength (Powerlifting Style)

This style focuses on lifting the heaviest weight possible for 1–5 reps, often through compound lifts like squats, deadlifts, and bench presses.

•Goal: Increase absolute strength and power.

•Who Does It? Most commonly associated with men and competitive strength athletes.

•Pros: Builds raw strength, improves bone density, and enhances CNS (central nervous system) efficiency.

•Cons: It’s not ideal for body composition goals like muscle definition or fat loss because the volume is too low to stimulate significant muscle growth.

2. Hypertrophy (Muscle-Building Style)

Hypertrophy training is all about building muscle size by targeting 8–12 reps per set with moderate to heavy weights.

•Goal: Build lean muscle mass to shape and tone the body.

•Who Does It? Bodybuilders and fitness enthusiasts focused on aesthetics.

•Pros: Sculpt a defined, athletic look; boost metabolism through increased muscle mass; improve functional strength.

•Cons: Requires consistency and attention to form, volume, and progressive overload.

3. Muscular Endurance (High-Rep Style)

Endurance training involves using light weights (typically 50% or less of your one-rep max) with high reps (15+) or bodyweight exercises performed for time.

•Goal: Improve stamina and the ability to perform exercises for an extended period.

•Who Does It? Common in group fitness classes like F45, Orange Theory, boot camps, or HIIT-style training.

•Pros: Great for cardiovascular health and calorie burn.

•Cons: Doesn’t lift heavy enough or provide the stimulus needed for hypertrophy or significant strength gains.

Why I Choose Hypertrophy Training

If your goal is to build a strong, lean, and athletic body, hypertrophy training is where it’s at. Unlike max strength, hypertrophy isn’t just about moving heavy loads—it’s about controlling the movement, feeling the muscle work, and training with enough volume to create the microtears that rebuild into stronger, fuller muscles.

How I Structure My Training

1. Compound Lifts First

I start my workouts with barbell exercises like squats, deadlifts, or presses. These compound movements engage multiple muscle groups, build functional strength, and burn a lot of calories. Plus, they’re a killer way to challenge your body early in the session when energy is highest.

2. Accessory Work for Balance and Definition

After my big lifts, I move to dumbbells, machines, or cables to target specific muscles. Think Romanian deadlifts for hamstrings, lateral raises for shoulders, or cable rows for the back. This “supplemental work” allows me to sculpt areas that might get missed during compound lifts and helps prevent muscle imbalances.

3. Why This Works for Women

Women often shy away from lifting weights because they think it will make them bulky, but the truth is, hypertrophy training helps create that toned, lean, and curvy look many women are after. Unlike endurance-style group fitness classes, this approach focuses on lifting weights heavy enough to actually stimulate muscle growth (not just burn calories for the sake of it).

Hypertrophy vs. Group Classes Like F45, Orange Theory

While group fitness classes are fun and great for cardio, they often emphasize endurance over hypertrophy. Moving quickly from exercise to exercise with light weights doesn’t provide the resistance or time under tension needed to truly build muscle. (Heavy lifting would require a squat rack whereby the barbell alone is 45 pounds, add a couple plates and most women are up to 95 pounds early in their journey. It’s too difficult for most, to hold two, 50 pound dumbbells in our hands and do squats with appropriate form).

Here’s why:

•You’re not lifting heavy enough to challenge the muscles.

•Rest periods are often too short for quality reps.

•The pace of the workout prioritizes calorie burn over progressive overload, which is essential for muscle growth.

If your goal is long-term body composition changes, hypertrophy training (with intentional programming) beats endurance-focused group classes every time.

Group fitness classes are a fun and social environment, so they absolutely have their benefits, but if you are not creating the definition you desire, examine the style of training you’re doing.

Takeaways for Women Who Want to Build Muscle and Shed Fat

•Lift Heavy: Focus on hypertrophy-style training with 8–12 reps per set.

•Use Compound and Accessory Lifts: Combine barbell exercises for strength, with accessory work for shaping and balance.

•Ditch the Fear of “Bulking Up”: Building muscle boosts metabolism, burns fat, and creates a sculpted, strong physique.

Strength training is more than just lifting weights—it’s about finding the right style for your goals. For women who want to feel confident, capable, and lean, hypertrophy training is the sweet spot between building strength and endurance.

Now, grab a barbell, find a program you love, and start sculpting the body you’ve always wanted!