After more than three decades working as a personal trainer, I’ve reached a resounding conclusion – strength training is nothing short of “big medicine.” When combined with daily walking, strength training has the power to help you sculpt the body of your dreams, stave off illness, and ultimately lead a longer, more independent life. This assertion isn’t just a personal belief; numerous studies substantiate the myriad health and fitness advantages of strength training (1, 2). These benefits span a wide spectrum, including increased muscle mass, enhanced functional and athletic strength, improved walking speed, better balance, reduced risk of falls, greater functional independence, heightened cognitive abilities, decreased incidence of anxiety and depression, boosted confidence and self-esteem, lower resting heart rate and blood pressure, decreased levels of low-density lipoprotein cholesterol and triglycerides, increased high-density lipoprotein cholesterol, improved insulin sensitivity, lower blood glucose levels, reduced visceral fat, increased bone mineral density, fewer instances of low back and arthritic pain, reversal of age-related muscle and bone density decline, and a reduced risk of all-cause and cancer-related mortality.
However, despite the well-established benefits of strength training, many individuals find themselves perplexed about what exactly it entails. This confusion arises from the fact that strength training encompasses a wide array of exercises. This begs the question – which type of strength training is the most suitable for you? In this article, we delve into 13 distinct types of strength training, elucidating their purposes to help you select the most fitting one based on your needs and aspirations.
With a plethora of strength training options at your disposal, it can be challenging to discern which one aligns best with your objectives. Nonetheless, adhering to the fitness principle of specificity, it’s generally advisable to opt for the type that closely aligns with your goals. Read on to explore the primary types of strength training and their impact on your physique. Equipped with this knowledge, navigating the selection of a suitable workout regimen will become a far more straightforward task.
1. **Bodybuilding**
Bodybuilding stands out as perhaps the most recognizable form of strength training. The primary aim of bodybuilding is to cultivate substantial muscles and achieve an aesthetically pleasing physique. Bodybuilders typically engage in training different muscle groups on separate days through a range of exercises, a practice known as a split routine. While competitive bodybuilding exists, many enthusiasts pursue this form of exercise to enhance their appearance or bolster their overall health. Bodybuilding is a viable option for both men and women. While strength is a byproduct of bodybuilding, it isn’t the primary focus. Nonetheless, there are numerous benefits associated with this type of strength training, including increased muscle mass, reduced body fat, and enhancements in bone density. Interested in training like a bodybuilder? Check out this five-day bodybuilding routine!
2. **Powerbuilding**
In the realm of strength training, where bodybuilders boast massive muscles and powerlifters exhibit exceptional strength, powerbuilders aspire to embody both attributes. This form of strength training amalgamates elements from bodybuilding and powerlifting to optimize muscle size and strength. Powerbuilding serves as an ideal choice for individuals seeking to enhance both size and strength for sports such as football, hockey, rugby, and more. Crafting a personalized training program by blending bodybuilding and powerlifting workouts is an option. Alternatively, there are tried and tested powerbuilding routines available for experimentation.
3. **Powerlifting**
Central to powerlifting are three fundamental barbell lifts – the squat, bench press, and deadlift. Powerlifters structure their workouts around these movements with the goal of maximizing their one-rep maximum in each lift. Consequently, the primary focus of powerlifting revolves around developing sheer strength. Nonetheless, powerlifting routines also incorporate secondary or assistance exercises selected to enhance performance in the primary “big three” lifts. While powerlifting is a competitive sport, many individuals engage in powerlifting programs without any intention of entering competitions; their sole objective is to bolster their strength to the fullest extent. Eager to try your hand at powerlifting? Dive into this ten-week powerlifting training program.
4. **Olympic Lifting**
Unlike powerlifting, Olympic lifting is a competitive sport that centers on two primary lifts – the snatch and clean and jerk. These movements entail lifting a weight from the floor overhead. Apart from being a recognized sport, Olympic lifting, also referred to as weightlifting, stands out as one of the most effective means of cultivating muscle power. Muscle power denotes the ability to generate substantial force rapidly, rendering weightlifting a favored choice among athletes across various disciplines. Delve into our beginner’s guide to Olympic weightlifting for a more in-depth understanding of this type of strength training.
5. **Strength Athletics Training**
Formerly recognized as strongman training, strength athletics training is centered around achieving maximal strength in an array of static and dynamic movements. Key disciplines within strength athletics encompass axle deadlifts, squats, log presses, truck pulls, keg tosses, power stairs, farmer’s walks, and Atlas stones. Undoubtedly, engaging in such specialized strength training necessitates access to a suitable training facility. Nonetheless, certain strength athletics exercises can be replicated in a commercial gym setting. Refer to this guide to uncover how to incorporate strength athletics exercises into your routine.
6. **Calisthenics Training**
While most forms of strength training rely on barbells, dumbbells, or resistance machines, calisthenics or bodyweight exercises necessitate minimal equipment, enabling you to train anywhere, at any time. This attribute renders calisthenics the quintessential excuse-free workout regimen. Consequently, calisthenics has garnered immense popularity within the military domain, where access to quality training facilities may be limited. Notably, studies indicate that calisthenic exercises are equally effective as conventional exercises in fostering muscle growth and strength. Interested in exploring calisthenics further? Check out this Beginner’s Guide to Calisthenics Workout Plan & The 11 Best FREE Calisthenics Programs.
7. **Suspension Training**
A variant of calisthenics, suspension training involves using freely moving handles attached to straps instead of performing exercises on stable bars or the floor. This heightened instability and expanded range of motion deliver a more rigorous workout experience while broadening the array of exercises at your disposal. The TRX represents a popular suspension trainer, with more affordable alternatives also accessible. Alternatively, gymnastic rings can serve as an effective suspension training tool. Give it a try and experience a new dimension of training.
