At Mpower Gym, we program workouts with intention. Whether you’re looking to lift heavier, build muscle, or improve your stamina, understanding the differences between strength training, hypertrophy (muscle growth), and muscular endurance will help you get the best results. Let’s break down each training method so you can train smarter and move closer to your goals.
Strength Training: Lifting to Get Stronger
What It Is: Strength training focuses on increasing your maximal force output—in other words, how much weight you can move in a single, powerful rep. This is the foundation for performance in powerlifting, Olympic lifting, and athletics that require explosive strength.
✅ Best For: Powerlifters, athletes, or anyone wanting to lift heavier and get stronger
✅ Reps & Sets: 3-6 sets of 1-6 reps
✅ Load: 80-100% of your 1-rep max (1RM)
✅ Rest Periods: 2-5 minutes between sets
Key Movements We Program at Mpower:
Squats Deadlifts Bench Press Overhead Press Weighted Pull-ups How We Use It in Our Gym We incorporate strength work into our programming through structured progression cycles, helping members gradually improve their lifts while maintaining proper form and minimizing injury risk.
Hypertrophy Training: Building Muscle Size
What It Is: Hypertrophy training is all about muscle growth. If your goal is to get bigger, more defined muscles, this is where you should focus. By keeping the muscles under tension for longer, you stimulate both myofibrillar hypertrophy (muscle fiber growth) and sarcoplasmic hypertrophy (increased muscle glycogen and fluid storage).
✅ Best For: Bodybuilders, physique athletes, and anyone wanting to build muscle and improve definition
✅ Reps & Sets: 3-5 sets of 6-12 reps
✅ Load: 65-80% of your 1RM
✅ Rest Periods: 30-90 seconds between sets
Key Movements We Program at Mpower:
Dumbbell Presses Lat Pulldowns Bulgarian Split Squats Cable Rows Bicep Curls & Triceps Extensions How We Use It in Our Gym Our programming often includes hypertrophy blocks within strength cycles, helping members not only gain strength but also build muscle mass and improve aesthetics. We also focus on progressive overload to ensure continued growth.
Muscular Endurance Training: Sustaining Effort Over Time
What It Is: Muscular endurance training focuses on sustained effort over time. Instead of lifting the heaviest weight possible, the goal is to complete high-rep sets with lighter weights while minimizing rest. This improves your muscles’ ability to resist fatigue, making it ideal for endurance athletes, functional fitness, and high-intensity training.
✅ Best For: Runners, triathletes, military personnel, functional fitness athletes, and those looking for better stamina
✅ Reps & Sets: 2-4 sets of 12-20+ reps
✅ Load: 40-60% of your 1RM
✅ Rest Periods: 30 seconds or less
Key Movements We Program at Mpower:
Bodyweight Squats Push-ups High-rep Kettlebell Swings Light Deadlifts (high reps) Circuit Training & AMRAP Workouts How We Use It in Our Gym Our endurance-based workouts often include metabolic conditioning (MetCon) sessions, circuit training, and AMRAP-style workouts, challenging members to push past their limits and improve stamina.
Which Training Style is Right for You?
At Mpower Gym, we design our programs to incorporate elements of all three training methods, ensuring a balanced approach to strength, muscle growth, and endurance. Here’s a simple guide to help you decide where to focus:
✔ Want to lift heavier and get stronger? Prioritize strength training (low reps, heavy weight).
✔ Want to build muscle and improve your physique? Focus on hypertrophy (moderate reps, moderate-to-heavy weight).
✔ Want to improve stamina and endurance? Work on muscular endurance (high reps, lighter weight, short rest).
Most well-rounded athletes train across all three at different times. If you’re unsure where to start, our coaches can guide you through a structured program designed to help you reach your goals efficiently and safely. Ready to Level Up? If you’re looking for a custom training plan or want to experience a program that blends strength, muscle growth, and endurance, check out our class schedule or book a session with one of our coaches today!
