Incorporate different types of strength training into a training program to stay motivated and achieve your health and fitness goals.
When I started teaching yoga at a tennis club a few months ago I was also given the opportunity to use the fitness center for personal training clients. This opened up a whole lot of options for strength training (and cardio workouts).
It’s not necessary to workout in a gym or fitness center to reach your fitness goals. Home workouts (or workouts at the park) are great, but having a variety of strength training modalities gives different options for keeping workouts fun and interesting and clients motivated.
Benefits of Strength Training
- Improved cardiovascular efficiency
- Increased bone density
- Increase metabolism
- Increased muscle, tendons and ligament strength
- Increased muscle definition
- Decreased body fat
- Increased coordination
- Increased endurance
- Increased strength
- Increased power
There are a variety of resistance training options that can be used to help you reach your fitness goals:
Strength Training Machines Strength training machines are popular in fitness facilities and often a good strength training method if you’re new to resistance training.
Free Weights (Barbells and dumbbells) Free weights can be used to meet a variety of fitness, wellness and sports performance goals and easily progressed to incorporate core stability and proprioception. Free weight exercises also allow multijoint (complex) movements which requires more energy which expends more calories in a shorter period.
Cable Machines Cable machines can be adapted to offer resistance for all body parts and effective for developing stability, muscular endurance, strength and power.
Resistance Bands Elastic resistance training is an inexpensive option to training with resistance. Elastic resistance training can be used to help improve proprioceptive demands, muscular endurance, and joint stabilization. Resistance bands are also very beneficial in helping improve muscular strength and endurance for fitness and rehabilitation purposes.
Related Content: Resistance Band Circuit Workout
Medicine Balls Medicine balls are weighted balls that come in an assortment of weights and sizes. Medicine balls are popular because they can be thrown, caught and used to provide a variety of movements. Medicine balls can be used as part of a training program to increase muscular strength, endurance, and power, and in some cases, to help rehabilitate from injury.
Kettle Bells A kettle bell is a flat bottom cast iron ball with a handle. A kettlebell is different from dumbbells, barbells and medicine balls in that the center of mass is away from the handle which may require more strength and coordination as well as recruitment of large muscles groups.
Body Weight Training Body weight exercises are exercises that do not require additional equipment. Body weight along with gravity provides the resistance for them movement. Common body weight exercises include push-ups, pull-ups, squats and sit-ups. Body weight exercises are often used for core, balance and plyometric training.
Related Content: Beginner’s No-Equipment-Needed Workout for Women
Suspension Training An innovative approach to body weight training that uses a system of ropes and straps to perform a variety of exercises working against body weight. Suspension training is a strength training modality that is easily modified for almost any fitness level. Suspension movements are exercises that either the user’s hands or feet are supported by a single anchor point while the opposite end of the body contact with the ground. Suspension training increases muscle activation, increases performance, increase calorie expenditure and improves cardiovascular fitness.
Selection of strength training modalities is dependent on a variety of factors: access/availability, fitness level, goals and, more importantly, what you enjoy.
I would love to chat.
What’s your favorite type of strength training? Do you workout at a gym or at home? Are there any of the types of strength training you haven’t tried, but would like to?
Helpful information whether you’re just starting your fitness journey or your fitness journey has become a lifestyle:
- 5 Easy Tips for Smart and Sustainable Fitness
- How To Use Breathing Techniques To Get More Out of Your Workout
- 10 of the Best Solutions for Exercise Excuses
If you have any questions about strength training email me at firstname.lastname@example.org or use the Contact in the menu bar above.
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