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Home » Training Guides » Why Size Does Not Always Equal Strength

Why Size Does Not Always Equal Strength

Genetics are the limiting factor.

Written by Matt Magnante
Last updated on May 28th, 2025

2023 World’s Strongest Man, 2024 reigning Strongest Man on Earth (SMoE), and reigning three-time Arnold Strongman Classic champ Mitchell Hooper recently explained why muscle size doesn’t necessarily correlate to strength.

Larger muscles generally produce more force due to greater filament-protein interaction. However, unlike muscle growth, which occurs from mechanical tension and metabolic stress, strength gains are largely due to performance proficiency and neurological adaptations. (1)(2)(3)

Strength is a skill.

—Mitchell Hooper

Some professional powerlifters are significantly stronger than larger athletes. Hooper dominates the highest level of strongman despite being 100-plus pounds lighter than many top strongman rivals.

https://www.youtube.com/watch?v=w9RIT_SROWo&ab_channel=MitchellHooper

[Related: Brian Shaw Announces Strongest Arm on Earth Contest]

Neuromuscular Adaptations & Muscle Fiber Types 

To get stronger, “Your brain has to create motor units,” Hooper explained. “Those groups of muscle fibers continue to get refined over time.

In bodybuilding, you train with low loads and high volume and [grow] without getting that strong for your size.

—Mitchell Hooper

Muscle fiber type also influences strength and size. While you can’t fully convert slow-twitch endurance fibers into larger, more strength-biased fast-twitch fibers (or vice versa), training can shift fiber types toward either. (4)

Risks of Mismatched Training

There is a risk of injury when switching from high volume and full range of motion to one-rep max lifts and powerlifting. There is a need for high-load, isometric, tendon-bearing training to build structural resilience—methods often neglected in hypertrophy programming.

It’s difficult to adapt if you don’t expose yourself to [training for specific goals].

—Mitchell Hooper

While bodybuilders may generate more force due to larger muscle size, they lack the control of a smaller, seasoned powerlifter. Hence, the latter can lift much heavier weights. 

The Role of Genetics

Ultimately, genetics play the biggest role in strength potential, muscle size, and aesthetics. 

Your personal limits are determined by your parents. 

—Mitchell Hooper

While anyone can get bigger and stronger, one’s physical structure (i.e., bone size, limb lengths, etc.) heavily influences success in strongman, bodybuilding, or other strength sports. Determination, willpower, and hard work only go so far.

View this post on Instagram

A post shared by Mitchell Hooper (@mitchellhooper)

“You can’t chase something you’re not genetically gifted for,” Hooper believes. However, it shouldn’t stop one from doing what they enjoy. “Just go in, do what you enjoy, work hard, and the rest will take care of itself.”

More Strongman Content

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  • Get Lean, Get Strong, and Get Fast With the Yoke Walk

References

  1. Schoenfeld BJ. Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Med. 2013 Mar;43(3):179-94. doi: 10.1007/s40279-013-0017-1. PMID: 23338987.
  2. Schoenfeld BJ. Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Med. 2013 Mar;43(3):179-94. doi: 10.1007/s40279-013-0017-1. PMID: 23338987.
  3. Schiaffino S, Reggiani C, Akimoto T, Blaauw B. Molecular Mechanisms of Skeletal Muscle Hypertrophy. J Neuromuscul Dis. 2021;8(2):169-183. doi: 10.3233/JND-200568. PMID: 33216041; PMCID: PMC8075408.
  4. Plotkin DL, Roberts MD, Haun CT, Schoenfeld BJ. Muscle Fiber Type Transitions with Exercise Training: Shifting Perspectives. Sports (Basel). 2021 Sep 10;9(9):127. doi: 10.3390/sports9090127. PMID: 34564332; PMCID: PMC8473039.

Featured image: @mitchellhooper on Instagram

About Matt Magnante

Matthew Magnante is a seasoned writer and content editor who has authored hundreds of articles in various categories including bodybuilding, strength sports, CrossFit, general health and fitness, and MMA. His childhood fascination with the 80s and 90s bodybuilding legends fueled his passion for living and breathing weight training, nutrition, and everything in between. Matt was involved in martial arts for most of his youth and is a huge UFC fan. Having beaten the worst of anxiety and chronic stress using natural techniques, he’s also learning just as much about the mind and loves to help others improve their well-being and overall health.

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