After working as a personal trainer for over 15 years, I’ve learned that incorporating the Best Strength Training Method is akin to utilizing a potent medicine. When combined with daily walks, this method can help you achieve your desired physique, boost your immune system, and promote longevity and independence.
I’m not just saying this; many studies show that strength training has lots of good effects on your health and fitness. Here are some of the good things it can do:
- Makes your muscles bigger
- Makes you stronger for everyday activities and sports
- Helps you walk faster
- Improves your balance, so you’re less likely to fall
- Makes you more independent
- Helps your brain work better
- Lowers your chances of feeling anxious or sad
- Boosts your confidence
- Lowers your heart rate and blood pressure when you’re not active
- Lowers bad cholesterol and triglycerides in your blood
- Raises good cholesterol in your blood
- Helps your body use insulin better and keeps your blood sugar in check
- Lowers the fat around your organs
- Makes your bones stronger
- Reduces back pain and joint pain as you get older
- Slows down the natural loss of muscle and bone that comes with age
- Lowers your risk of dying from any cause or from cancer
But even though we know that strength training is great for you, a lot of people aren’t sure what it really means. That’s because strength training includes many different kinds of exercises.
This begs the question: What kind of strength training should you try?
In this article, I’ll go over 13 various types of strength training and break down what each one is good for. This way, you can pick the one that suits your needs and objectives best.
Table of Contents:
Different Types of Strength Training
- Bodybuilding
- Powerbuilding
- Powerlifting
- Olympic Lifting
- Strength Athletics Training
- Calisthenics Training
- Suspension Training
- Isometric Training
- Resistance Band Training
- Kettlebells, Clubbells, Macebells, Medicine Balls, etc.
- Functional Training
- Plyometric Training
- Circuit Training
Overview
References
Different Types of Strength Training
Given the wide array of strength training options available, it can be challenging to determine which one is right for you. Nonetheless, adhering to the principle of specificity in fitness, it’s generally advisable to select the type of training that aligns most closely with your goals.
Continue reading to learn about the primary types of strength training and their impacts on your body. Equipped with this knowledge, making an informed decision about your workout routine will become significantly easier.
1. Bodybuilding
Bodybuilding is a widely practiced form of strength training aimed at developing muscular size and achieving an aesthetically pleasing physique. This training approach typically involves a split routine where different muscle groups are targeted on separate days using a variety of exercises. While competitive bodybuilding is a prominent aspect of this discipline, many individuals engage in bodybuilding to improve their physical appearance, boost self-esteem, and promote overall well-being.
It’s important to note that bodybuilding is not limited to any specific gender and can benefit both men and women seeking to enhance their muscle mass, reduce body fat levels, and improve overall body composition. Additionally, regular bodybuilding workouts can lead to increased bone density, which is crucial for long-term skeletal health and injury prevention.
Bodybuilding offers a comprehensive approach to strength training, providing a range of physical and physiological benefits such as muscle development, fat loss, and bone strengthening. Whether one’s goal is competitive success, aesthetic improvements, or overall health enhancement, bodybuilding is a versatile and effective training method suitable for diverse individuals.
2. Powerbuilding
Powerbuilding is a unique approach to strength training that merges the goals of bodybuilding and powerlifting. While bodybuilders focus on achieving significant muscle size, and powerlifters prioritize exceptional strength, powerbuilders aim to excel in both areas simultaneously. This training style is particularly appealing for individuals looking to enhance their size and strength for sports like football, hockey, rugby, and others that demand a combination of power and muscularity.
One way to pursue powerbuilding is by crafting a personalized training regimen that incorporates elements from both bodybuilding and powerlifting workouts. Alternatively, there are established powerbuilding routines that have been tested and proven effective, offering structured guidance for those embarking on this training journey. These routines typically involve a blend of heavy compound lifts for strength development and targeted isolation exercises for muscle hypertrophy, striking a balance between building muscle size and increasing overall strength.
3. Powerlifting
Powerlifting centers on three core barbell lifts: the squat, bench press, and deadlift. Powerlifters structure their workouts around these key movements, striving to achieve their maximum strength potential in each lift. As a result, the primary emphasis in powerlifting is on developing raw strength.
In addition to the main lifts, powerlifting workouts incorporate secondary or assistance exercises. These exercises are selected to enhance performance in the “big three” primary lifts, addressing weaknesses and improving overall strength and technique. While powerlifting is a competitive sport with organized meets, many individuals follow powerlifting programs purely for strength development, without any intention of competing. Their goal is simply to become as strong as possible through structured and progressive training protocols.
Interested in giving powerlifting a try? Here’s a 10-Week Powerlifting for Big Strength to try.
4. Olympic Lifting
Olympic lifting, much like powerlifting, is a competitive sport but with a distinct focus on the snatch and clean and jerk lifts rather than the squat, bench press, and deadlift. These movements require lifting a weight from the floor to overhead, showcasing a lifter’s explosive power and technical precision.
In addition to its competitive nature, Olympic lifting, also referred to as weightlifting, is renowned for its effectiveness in developing muscle power. Muscle power is defined as the ability to generate high force rapidly, making weightlifting a favored training method among athletes across various sports seeking to enhance their explosive strength and performance.
Want to start Olympic lifting? Here is the Beginner’s Guide to Olympic Weightlifting and Program
5. Strength Athletics Training
Strength athletics training, also known as strongman training, is dedicated to achieving maximum strength in a range of static and dynamic movements. These movements encompass a variety of disciplines such as axle deadlifts, squats, log presses, truck pulls, keg tosses, power stairs, farmer’s walks, and Atlas stones.
Engaging in this specialized form of strength training typically requires access to specialized equipment and facilities tailored to strongman competitions. However, certain strength athletics exercises can be replicated in a standard commercial gym setting with modifications and adaptations. To learn more about how to incorporate strength athletics exercises into your workout routine at a regular gym, refer to this guide for helpful tips and techniques.
6. Calisthenics Training
Many strength training methods rely on barbells, dumbbells, or resistance machines, necessitating a visit to the gym for workouts. While these tools are effective for building strength and muscle mass, they can limit flexibility in terms of where and when you can train.
In contrast, calisthenic exercises, also known as bodyweight exercises, require minimal equipment, allowing you to exercise anywhere and at any time. This flexibility makes calisthenics an ideal workout choice that eliminates excuses. Notably, calisthenics is highly favored in the military, where access to good training facilities may be limited.
Moreover, studies have shown that calisthenic exercises are just as beneficial as traditional exercises for building muscle strength and size, reassuring those who may be concerned about the effectiveness of bodyweight workouts.
7. Suspension Training
Suspension training is a unique form of calisthenics that introduces instability and a wider range of motion by utilizing freely moving handles attached to straps. Unlike traditional calisthenics performed on stable surfaces or bars, suspension training challenges your stability and core strength more intensely, allowing for a greater variety of exercises.
The TRX system stands out as a popular choice for suspension training, offering a versatile range of exercises. Additionally, there are lower-priced alternatives to TRX available in the market. Another option for suspension training is using gymnastic rings, which can serve as effective suspension trainers, providing a challenging yet rewarding workout experience.
8. Isometric Training
Isometric training, similar to calisthenics, is a simple yet effective method for enhancing strength and muscle growth without the need for complex equipment. In isometric exercises, you exert force against an immovable object, generating muscle tension and fatigue without any movement.
While some may dismiss isometrics as a passing trend or ineffective, it’s important to recognize that this form of strength training has been utilized for centuries and is backed by extensive research. Isometric workouts require minimal equipment, perhaps only a yoga strap or towel, making them highly accessible for home workouts. Moreover, isometric training is gentle on the joints, making it suitable for individuals seeking joint-friendly exercise options.
9. Resistance Band Training
While weightlifting is a widely favored method for building muscle size and strength, it’s important to note that it’s not the sole option available. This is particularly good news for individuals who may find weights costly to purchase or risky to use when training solo.
Resistance bands present a lightweight, portable, and affordable alternative to traditional weights. Moreover, they are gentler on the joints since they lack the inertia associated with lifting heavy weights. With resistance bands, you can mimic nearly every free weight and resistance machine exercise. Additionally, you can integrate resistance bands into various bodyweight exercises to elevate their intensity and effectiveness.
10. Kettlebells, Clubbells, Macebells, Medicine Balls, etc.
Kettlebells, clubbells, macebells, medicine balls, and sandbags may seem unconventional, but they have deep roots as traditional strength training tools that have been around for centuries, predating modern workout equipment.
Each of these items offers unique exercises that can help you develop overall strength and muscle mass. From lifting and pressing to swinging and throwing, these alternative training tools offer a diverse range of movements to challenge your body in new ways.
If you’re feeling bored or uninspired by traditional barbells, dumbbells, or machines, consider incorporating these unconventional training tools into your workout routine. They might just be the fresh and exciting workout you’ve been searching for, blending ancient wisdom with modern fitness innovation.
11. Functional Training
Functional training has gained popularity as a buzzword in the fitness industry recently. Essentially, it focuses on developing strength that translates to real-life activities outside the gym. This can make everyday tasks easier and improve sports performance. The term “functional” refers to exercises that enhance physiological function.
Functional training encompasses a range of methods, including cables, free weights, and bodyweight exercises. However, most functional workouts don’t include machines. This is because machines guide weights in straight lines, which is considered non-functional for mimicking natural movements.
12. Plyometric Training
Plyometric training is a game-changer if you want to boost your jumping height, throwing distance, kicking power, or running speed. It focuses on developing explosive strength, also known as power, which refers to your ability to generate force quickly.
In plyometric exercises, you’ll typically experience a swift loading phase followed by a rapid muscle contraction. Examples of plyometric exercises include squat jumps, clap push-ups, and medicine ball throws.
It’s crucial to note that plyometrics is an advanced training method. It’s recommended to have a solid foundation of strength and fitness from conventional strength training before attempting plyometrics. Therefore, plyometric training is best suited for experienced exercisers and athletes looking to take their performance to the next level.
13. Circuit Training
If you’re aiming to improve strength, build muscle, burn fat, and get fit but can only dedicate a few workout sessions each week, circuit training is your answer!
Circuit training involves performing a series of strength exercises one after the other without breaks. This results in a highly effective workout for burning fat and boosting fitness levels, even without including traditional cardio exercises. It’s considered one of the most efficient and comprehensive workout methods, perfect for individuals with limited time.
The beauty of circuit training lies in its versatility. You can customize it to target various goals, and it’s suitable for all fitness levels. However, it’s worth noting that circuit training may not lead to mastery in specific areas due to its varied nature. If you have specific strength or fitness goals, it’s recommended to address them separately for optimal results.
Overview
With knowledge of these 13 diverse types of strength training, you have the tools to select the workout style that aligns best with your needs and goals. However, it’s crucial to highlight that you’re not limited to just one method, as many of these approaches can be combined to craft your own unique hybrid workouts.
The fundamental principle behind all strength training is muscle overload, regardless of the specific training method. While each method may yield slightly different outcomes, they are more alike than often assumed.
Therefore, don’t feel restricted to choosing solely between bodybuilding, powerlifting, calisthenics, or functional training. Instead, feel empowered to mix and match elements from these methods to design a workout program that suits you best.
Ultimately, remember this important mantra: in strength training, almost any workout is beneficial, and the only regrettable workout is the one you skip!
References;
- Shailendra P, Baldock KL, Li LSK, Bennie JA, Boyle T. Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis. Am J Prev Med. 2022 Aug;63(2):277-285. doi: 10.1016/j.amepre.2022.03.020. Epub 2022 May 20. PMID: 35599175.
- Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.
- Tillaar RVD. Comparison of Kinematics and Muscle Activation between Push-up and Bench Press. Sports Med Int Open. 2019 Sep 5;3(3):E74-E81. doi: 10.1055/a-1001-2526. PMID: 31508485; PMCID: PMC6728153.
- Zou Z, Morimoto N, Nakatani M, Morinaga H, Takai Y. Effects of Different Isometric Training Programs on Muscle Size and Function in the Elbow Flexors. Int J Environ Res Public Health. 2023 Feb 21;20(5):3837. doi: 10.3390/ijerph20053837. PMID: 36900849; PMCID: PMC10001567.
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