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
Physiologic
- Improved cardiovascular efficiency
- Increased bone density
- Increase metabolism
Physical
- Increased muscle, tendons and ligament strength
- Increased muscle definition
- Decreased body fat
Performance
- 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 jillconyers@gmail.com or use the Contact in the menu bar above.
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I carry out all of my workouts at home, though I have seriously been considering joining a Gym.
I mainly make use of Free Weights and I would definitely love to try out something else soon.
Since I am in my offseason from triathlon, I’ve been getting into the gym for some serious strength training. It is humbling!! Although I know I am working toward building a stronger base so I can come back with more power and endurance.
I think you nailed it when you said you have to pick something you enjoy for strength training. I hate doing it solo so I know I need a coach, a class or at least a gym atmosphere to keep me motivated!
I like yo incorporate everything based on what my goals are. During marathon training I love using mininbands and free weights!
This is a very informative post. I typically use free weights at home. I love resistance bands too. Thanks for sharing what you used to reach your goal.
I need to start doing stuff like this. Right now I basically just jog everywhere.
I have to say, I am REALLY proud of myself because I have been lifting weights for the past 3 – 4 months (consistently), maybe even longer?? and I feel even better than before and I seeeeeeeee the definition! That to me is insanely motivating to keep at it. I am not doing anything CRAZY too, I mean, I am not training for a competition in any way… However, I guess some could consider LIFE to be an event to train for – and that’s what I do then! 😉
Oh this is a great idea! I should do this things.
I like to do machine weights and free weights when I go to the gym. The suspension training sounds really interesting, I’ll have to give that a try one day.
Love this post. I never knew there were so many different ways to strength training. Thanks for enlightening me!
I like a body pump class that uses weights, although I have tried kettle bells before and that is hard core.
I am most interested in the kettle bells. This was possibly the small push I needed to give them a try.
I love all of these different types and I have tried most of them to keep things interesting but I spend a lot of my time working out at home with resistance bands, body weight training and dumbbells which are my favorite!
So important to pick a strength program that is right for you!
Lovely post! I find this post motivating and makes me want to start my fitness training. I need to be more active!
At this point, I’d like to focus on increased coordination. To just be better with that – because how has that slipped? Getting older…
I really love the resistance bands! They work out so much! The medicine balls I use a lot for abs and love them.
I am definitely a fan of a combo of all of these!
I lost 40 pounds this year (after having two babies) and weight training was a key component of my success! I have since really fallen in love with weights and really wish more women would lift! I do a variety of things and really like free weights lately.
So many women stick to just cardio, ignoring how important other types of exercise are for their bodies and health. Thanks for the information.
I mostly workout at home. Workouts that only use my own body weight are really the easiest & least intimidating. They’re also really effective!
I love using kettle ball, resistance bands, and free weights. I really need to get back working out.
I like to mix it up. But it’s always great to be reminded of other equipment. We get into routine.
Great blog post!! I love HIIT workouts, kettlebells, and resistance bands to give a full body workout !
love how you broke this down! i do a bit of each but i looove kettle bells and free weights!
I’m so bad at this. I don’t work out at all, and I know how important strength training is. I need to change my lifestyle.
I would really love to incorporate suspension training into my routine! Mixing it up really shows results!
Nice post about the different ways to strength train. I like that you included the benefits. It’s so important for women (everyone really) to add strength training to their routine. I especially like medicine balls and kettle bells. Thanks.
There is so much great information here! I workout at home, but I really miss the unpredictability of an amazing circuit class I took back in grad school – it used so many of these different tools. Pinned to reference often!
I have only tried body weight training. I had no idea there are so many types of strength training.
I have been wanting to get into strength training, especially since I want to shape up my arms. Thanks for listing these options!
Very nice informational post. I switch up my workouts to stay challenged. It’s good to have options.
This is so helpful! I am just starting to work out again now (7 weeks post baby), so it’s been hard to figure out where to start. Thank you for the guide!
I find I get the best workout at the gym. Less distractions than at home and while walking in the neighborhood. I feel rude not stopping to talk, but then it slows down my pace.
I am constantly trying to find better ways to work out. I think with my busy schedule I’m always finding it very difficult to find time to incorporate this into my daily schedule. So I definitely want to try some of these workouts that you have suggested and find a better way to balance this into my everyday life.
So so many options when it comes to strength training (and fitness in general)! Love it. 🙂
I love TRX! I wish I could find classes dedicated to it where I live– most of them are boot camps.
Such a great post! Resistance training is extremely important for our health and bodies.
I loved reading this post! Been considering resistance training for a while now so this def helped!
I love strength training! I’ve done most of these, except suspension training which I’d love to try!
I’ve been going to the gym a lot lately. It’s been my “Me Time” since my husband travels for work all the time. The problem is I only do cardio! My friend has been getting on my case about it. I definitely need to get a strengthening routine going.
I am not very good at knowing what kind of work out I need to do to tone by body so this breakdown was EXTREMELY helpful. I get so intimidated going to the gym because I never know what I need to do! Thanks for clearing up my questions!
Since I travel a lot I like being able to exercise where I am as well. Most of the time it just goes down to jogging but it’s nice to know a few exercises. I think it’s important to take good care of your health as well.
This is something I really need to work on. I’m always focused on cardio and forget about strength training. What I love about these tips are that you can even do these at home!
So many different ways! I love to mix things up. I really need to get back into a fitness routine again. Summer & the beginning of the school year has thrown me way off track! I shared on Twitter. Have a great weekend!
The suspension training might be too much for my body. I think resistance bands and medicine balls will just do. Hahahaha! I can’t imagine myself suspended in air while doing exercise.
This is a great idea, I just walk if anything
Great information! I will keep this in mind.
I love free weights and using TRX. Weight training was intimidating to me at first, but now I LOVE IT!
It’s important to choose a workout that works for your lifestyle and taste otherwise you’ll get bored easily and give up! I think these are great tips, thanks!
I am still trying to find the perfect workout for me. thank you for this helpful information.
I just started back working out hardcore and training in the gym and love this post! It’s seriously informative and so helpful to those just starting out. I’m trying to lose 20 pounds before 2017! Fingers crossed!
this is so true! one thing doesn’t work for everyone; everbody’s body is different, and you have to pick what’s good for your body and your goals. I do jump rope, TRX training, and ballet.
I am definitely not a gym rat, I have not been on the inside of a gym in years! I worked hard this summer on my push ups, plank and some resistance band exercises- I so have room for improvement in this category!
Great tips! My husband and I are creating a home gym and are trying to decide what equipment we need. Looking forward to checking our your workouts. Stopping by from @SITS.
This is great! I go to Barre workout classes but I am so intimidated by non-guided strength training. I’ll reference this several times in the future, I’m sure.
Nice sharing! So many options to choose. It’s really important to find out the ideal workout for ourselves.
Thanks for posting this! Hope to see your new post!