One of the more common questions we get in the gym is some version of: “What kind of training should I be doing?” And usually, the confusion comes from lumping all strength training into one big category. The truth is, not all strength training is created equal.
Let’s break down the three most common styles you’ll hear about: Bodybuilding, absolute strength training, and functional strength training.
Bodybuilding
Bodybuilding is primarily about aesthetics. The goal is to build muscle size, shape, and symmetry. Training is typically organized by muscle groups– chest day, back day, leg day– and exercises are chosen to isolate specific muscles as much as possible.
Reps tend to be moderate to high, rest periods are shorter, and there’s a big focus on feeling the muscle “burn” or achieving a pump. Bodybuilding can be a great tool for hypertrophy and improving how you look in the mirror, but it doesn’t always translate to being stronger or moving better outside the gym.
Absolute Strength Training
Absolute strength training focuses on one thing: How much weight you can move. This style is common in powerlifting and revolves around big compound lifts like the squat, deadlift, and bench press.
Reps are usually low, rest periods are long, and intensity is high. The goal is to maximize force production, often in very controlled, predictable movement patterns. This type of training is excellent for building raw strength and resilience, but it can come at the expense of mobility, endurance, or movement variability if it’s the only thing you do.
Functional Strength Training
Functional strength training aims to build strength that actually carries over into real-life movement. Instead of isolating muscles, it emphasizes full-body, multi-joint patterns like squatting, hinging, pushing, pulling, rotating, and carrying.
Loads can vary, positions change, and exercises often challenge balance, coordination, and core stability. The goal isn’t just to lift more weight, but to move better, feel stronger day-to-day, and reduce injury risk. This style is especially valuable for athletes, busy adults, and anyone who wants their training to support life outside the gym.
At the end of the day, none of these styles are “wrong.” The best approach depends on your goals, but understanding the difference helps you train with intention instead of just going through the motions.
