Your training calls for diverse variants. Let’s discover where they cross.
Have you ever noticed how different people train in the gym? You have one person back squating 405lbs, another is hitting some bicep curls, and someone else is running through agility drills. It probably has you wondering… why do people train so differently; and which type should you do?
At first, it might seem like each style of training is in its own world; with its own language, rep counts, and favorite exercises. But if you look a little closer, there’s actually a lot of crossover. And understanding those connections can help you train smarter, no matter your goal.
This week, we’re breaking down the basics of four main training styles: general fitness, bodybuilding, strength training, and athletic performance. I’ll be showing you how they’re different, where they overlap, and how to implement a mix of their best parts into your training. With the intent of helping guide you on the path to better progress; whether you’re just getting started or already deep in the game.
“No one can be a good horseman, or archer, or wrestler, unless he practices all with equal zeal.”
THE BREAKDOWN
The Variants: Definitions
General Fitness: Broad health focus (cardio, basic strength, mobility, sustainable habits).
Bodybuilding: Hypertrophy and aesthetics (higher volume, varied angles, time under tension).
Strength Training: Maximal force (low reps, heavy loads, technical mastery of main lifts).
Athletic Performance: Sport demands (blend of strength, power, agility, conditioning, injury resilience matched to season/practice).
We train for our goals and lifestyle
Similarities: Methods
Regardless of which training style you follow: whether it’s general fitness, bodybuilding, strength work, or athletic performance; there are a few core principles that hold everything together. First and foremost is progressive overload: the idea that your body only adapts when you gradually increase the challenge, whether that means adding weight, doing more reps, or making movements more complex over time. Without that steady progression, results eventually stall.
Another universal truth is the importance of recovery. No amount of hard training can outpace poor sleep, bad nutrition, or high stress. Recovery isn’t optional… it’s the foundation that allows your body to adapt and improve. Alongside that, movement quality is key. Whether you're lifting heavy, sprinting, or doing bodyweight work, clean technique keeps you safe and makes sure the right muscles are doing the job. Lastly, smart training means individualization and periodization. Volume, intensity, and focus should shift over time in cycles or phases; not just to avoid burnout, but to keep progress steady and aligned with your specific goals.
Differences: Where Focus Differs
Volume vs. Load:
Bodybuilders: moderate loads, higher volume.
Strength Athletes: heavy loads, lower volume.
Athletes: mix, but also juggle sport practice.
Fitness Enthusiasts: moderate both, aiming for consistency.
Exercise Selection:
Isolation for physique detail; compound for strength; sport-specific drills for athletes; balanced mix for general fitness.
Recovery Context:
Heavy meets vs. high-volume leg days vs. competition seasons vs. steady fitness routines demand different recovery tweaks.
Nutrition Nuances:
Universal need for protein and fueling, but ratios/timing shift based on whether the focus is growth, heavy lifting, endurance, or general health.
Motivation & Psychology:
Some chase numbers, others aesthetics or performance metrics, others variety and enjoyment. Programming should align with what keeps each person engaged.
Cross-Over: How to Blend
Blending training styles, what we’ll call “cross-pollinating.” This can unlock serious benefits no matter your main goal. For general fitness, sprinkling in heavier lifts can build strength, resilience, and boost overall metabolic health. Strength athletes and competitive lifters can benefit from targeted hypertrophy work to fill in muscular gaps and protect joints, while athletes of all kinds see improvements in recovery and movement quality by adding mobility and light conditioning. And maybe most underrated: changing up your training stimulus keeps things fresh, prevents burnout, and helps you stay consistent long term.
Simple Implementation:
Clarify Your Starting Point & Goal:
Know your current strengths, weaknesses, and primary aim (e.g., “I want more functional strength for daily life,” “I need to break a strength plateau,” or “I want to improve on-field explosiveness”).
Insert One New Element per Phase:
Fitness: add 1–2 heavy strength sessions in a 4-week block.
Bodybuilder: include a low-rep strength day or a light plyometric drill.
Strength athlete: follow a hypertrophy accumulation block after a meet prep.
Athlete: off-season strength block plus targeted hypertrophy for vulnerable areas.
Maintain Minimal Work in Other Domains:
Keep “maintenance” volume of your main focus while you explore the new element so you don’t lose gains or burnout.
Monitor Recovery & Adjust:
Track energy, soreness, and simple performance markers (e.g., bar speed, movement ease). If overall fatigue rises, pare back volume or adjust session frequency.
Align Nutrition & Lifestyle:
Match intake to the added demands. Extra calories/protein for hypertrophy phases, carbs around heavy or endurance sessions, overall balanced habits for general fitness.
Use Mobility & Prehab Consistently:
Simple activation and mobility drills (glute work, shoulder stability, ankle mobility) before or after sessions benefit all camps.
Review & Iterate After 4–6 Weeks:
Check progress (strength numbers, body composition, movement quality, sport metrics). Decide whether to extend, modify, or rotate focus for the next phase.
THE TAKEAWAY
Training styles might seem separate, but the science and methods behind getting stronger, fitter, or more athletic is largely the same. Whether it's strength, bodybuilding, general fitness, or sport-specific work, they all rely on smart volume, recovery, nutrition, and motivation. Borrowing just one element from another style can refresh your training and spark new progress.
Start small. Add a mobility day, try a heavier lift, or switch up your rep ranges. Pay attention to how you feel and adjust as needed. Over time, these small tweaks lead to bigger gains in strength, performance, and longevity. Stay honest with what your body needs, and let the best of each approach elevate your training.
Got questions or planning to mix things up? Hit reply and let me know. Let’s keep leveling up.
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Thank you,
Stephen Holmes Founder, Linking Performance & The Weekly Standard
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