Training Guide
HIIT vs Strength Training: Which Should You Do?
They look similar from the outside, but HIIT and strength training do mostly different jobs. Here is a clear, honest guide to picking the right one, and why most people do best with both.
The short answer
- HIIT and strength training do mostly different jobs, so the best choice is usually both. Strength training builds muscle and makes you stronger, while HIIT builds conditioning and fitness in a short time. If you can only pick one, choose based on your main goal, but two strength sessions and one or two HIIT sessions a week suits most people.
- Want more muscle and raw strength? Lead with strength training.
- Short on time and after fitness and conditioning? HIIT gives a lot back for the minutes you put in.
- Edge programmes strength, HIIT, running and mobility in one plan, so you do not have to choose blindly.
2 to 3
Strength sessions a week to build and keep muscle
20 min
A typical HIIT session can be done in around 20 minutes
18,000+
members train across strength, HIIT and more with Edge
Is HIIT or strength training better?
HIIT and strength training do mostly different jobs, so the best choice is usually both. Strength training builds muscle and makes you stronger, while HIIT builds conditioning and fitness in a short time. If you can only pick one, choose based on your main goal, but two strength sessions and one or two HIIT sessions a week suits most people.
Neither one is better in a general sense. They are simply built for different outcomes. Strength training is the clear winner for building muscle, getting stronger and supporting your joints and bones over time. HIIT is the clear winner for improving your heart and lung fitness quickly when time is tight. Because they overlap only a little, they work best as teammates rather than rivals.
What is the difference between HIIT and strength training?
Strength training means working your muscles against resistance, such as weights, machines or your own bodyweight, usually in sets with rest in between. The aim is to make your muscles work hard enough to grow and get stronger. Progress comes from slowly adding more weight, more reps or better control over weeks and months.
HIIT stands for high intensity interval training. It means short bursts of hard effort followed by short rests, repeated for a set number of rounds. The aim is to push your heart and lungs, which improves your conditioning and general fitness. HIIT can use running, cycling, rowing or bodyweight moves, and it is popular because you get a lot of fitness benefit in a short time.
Here is a simple side by side view.
| Factor | HIIT | Strength training |
|---|---|---|
| Main benefit | Fitness and conditioning in a short time | Muscle and raw strength |
| Builds muscle | A little, mainly for beginners | Yes, this is its main job |
| Builds conditioning | Yes, this is its main job | A little, less than HIIT |
| Time per session | Around 20 to 30 minutes | Around 40 to 60 minutes |
| Best for | Busy people wanting fitness fast | Anyone wanting to look and feel stronger |
Can HIIT build muscle?
HIIT can build a little muscle, especially if you are new to training and the intervals use resistance moves like squats, lunges or press ups. In the early weeks almost any hard effort will bring some change. That said, strength training is far better for building muscle because it lets you load your muscles heavily, rest properly between sets and add resistance over time.
If growing muscle is your main goal, treat HIIT as a helpful extra rather than the main event. Put strength training at the centre of your week and use HIIT to top up your fitness. Warm up properly before any hard session, and if you have a health or heart concern it is sensible to check with a qualified professional before starting HIIT, since it is genuinely intense.
Which is better for fat loss?
Neither HIIT nor strength training wins clearly for fat loss on its own. Fat loss depends mostly on your overall activity across the whole week and on your eating habits, which are best discussed with a qualified professional. Both types of training help by burning energy and by building or keeping muscle, which supports your general activity levels.
In practice, doing both tends to work well. Strength training helps you keep muscle while you become leaner, and HIIT adds extra activity in a short window. The best plan is one you can stick to over months, not the one that sounds hardest for a week.
How do you combine HIIT and strength in a week?
A simple, balanced week suits most people. Aim for two strength sessions and one or two HIIT sessions, with rest or gentle movement on the other days. Keeping hard strength days and hard HIIT days apart gives your body time to recover, which is when the real progress happens.
Here is an example week you can adjust to your life:
- Monday: strength training, full body
- Tuesday: rest or an easy walk
- Wednesday: HIIT session, around 20 to 30 minutes
- Thursday: rest or gentle mobility
- Friday: strength training, full body
- Saturday: optional lighter HIIT or a run
- Sunday: rest
Add a short warm up before every session and finish with a few minutes of easy mobility work. If a week gets busy, protect your strength sessions first, since muscle is harder to build back than fitness. A plan that flexes around your life will always beat a perfect plan you cannot keep.
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Frequently asked questions
Is HIIT or strength training better?
HIIT and strength training do mostly different jobs, so the best choice is usually both. Strength training builds muscle and makes you stronger, while HIIT builds conditioning and fitness in a short time. If you can only pick one, choose based on your main goal, but two strength sessions and one or two HIIT sessions a week suits most people.
What is the difference between HIIT and strength training?
Strength training works your muscles against resistance in sets with rest, to build muscle and strength. HIIT uses short bursts of hard effort with short rests to build heart and lung fitness quickly. Strength training focuses on how strong you are, while HIIT focuses on your conditioning.
Can HIIT build muscle?
HIIT can build a little muscle, especially for beginners and when the intervals use resistance moves. However, strength training is much better for building muscle because it lets you load your muscles heavily and add resistance over time. If muscle is your goal, lead with strength training and use HIIT as an extra.
Which is better for fat loss?
Neither is clearly better on its own. Fat loss depends mostly on your overall activity across the week and your eating habits, which are best discussed with a qualified professional. Both types of training help, and doing both tends to work well because strength training keeps muscle while HIIT adds activity.
How do you combine HIIT and strength in a week?
A balanced week of two strength sessions and one or two HIIT sessions suits most people, with rest days in between. Keep hard strength and hard HIIT days apart so your body can recover. Warm up before every session, and protect your strength sessions first if a week gets busy.
