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Types of Strength Training Exercises

Nov 14, 2022

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Strength training is an excellent way to keep a healthy weight, improve overall fitness and protect your body against disease. Two to three workouts a week can boost your health and vitality.

If you are unsure where to start, consult a fitness professional. You don't need to invest in expensive gym equipment or fancy strength machines. Moreover, you can do basic strength exercises at home.



Strength training can lower the risk of cardiovascular disease and help lower cholesterol levels. It can also lower blood pressure. It can also help improve body composition and help people lose fat while maintaining muscle mass.

Besides improving your physical health, strength training has also been shown to improve your mental health. It can also reduce your stress levels and help you feel happier. It also boosts your self-esteem.

Here are the different types of strength training exercises.

What Is Strength Training?


Strength training is a form of exercise that helps you build strength by increasing the amount of load that your muscles have to deal with. This can be done by increasing the amount of weight that you use, increasing the number of repetitions you perform, or varying the tempo.

When strength training, it's important to train at a high intensity to maximize the benefits. High intensity will increase muscle growth and strength. The most basic strength training exercises involve using bodyweight equipment and focusing on the major muscle groups.

Common exercises include deadlifts, squats, and bench presses. They are a popular way to tone your legs and improve your lower back. In addition to using bodyweight equipment, you can also use the resistance from a weight bench to work your upper body.

The Different Types of Strength Training


Strength training involves lifting weights. It can be done in many ways, each with a different purpose. For beginners, it is recommended to start with light weights and focus on the proper technique and form.

1. Muscular Hypertrophy


Muscular hypertrophy training involves focusing on training with heavier weights and higher reps than usual. The goal is to overload the muscle and force it to grow. Overloading is the key to muscle growth, but it needs a safe environment. Muscles are not built overnight, and hypertrophy workouts should be performed slowly. Muscle hypertrophy is the result of increased muscle size. It can be achieved by performing a series of heavy lifting exercises on the same muscle group over a period of four to eight weeks. It is important to vary the repetitions of each exercise each week. This also helps the muscle fibers break down more effectively and allows them to continue to grow and repair.  Additionally you can check Fiber supplementation for faster weight loss.

2. Muscular Endurance


Muscular endurance is the ability to work your muscles for a long period of time. Strength training is a great way to improve this type of endurance. It improves muscle thickness and strength. If you want to increase your muscular endurance, you must train regularly. You should try to complete at least 12 repetitions for each exercise and rest for no longer than a minute. Muscular endurance is an important component of strength training, both for everyday life and for competitive sports. It is often measured using a test, which can be timed, to evaluate a person's progress.

3. Circuit Training


Circuit training is an excellent way to train all of your major muscle groups at the same time. The constant stress placed on the body's strength and stamina improves technique and coordination. This type of training is also perfect for athletes and endurance sportsmen. It uses sets of exercises performed for a certain number of repetitions. Often six to ten exercises are performed on a circuit, with a brief rest in between each set. It can also include bodyweight exercises and cardio training. You can also tailor it to the needs of a particular individual.

4. Explosive Power


Explosive power is the ability to generate force quickly and powerfully using maximal loads. This training develops the ability to recruit multiple motor units in a short period of time and improves intra and inter-muscular coordination. It also requires a high degree of neuromuscular efficiency. Training for explosive power uses type II muscle fibers, which have the potential to produce tremendous amounts of force quickly.

5. Maximum Muscular Strength


Maximum muscular strength is the maximum weight an individual can lift in a given repetition. It is a critical aspect of endurance sports, team sports, and other endurance activities. Athletes who increase their strength can also benefit from training in local muscular endurance. Maximum muscular strength also improves a person's ability to use the elastic properties of their muscles to exert force.

Best Equipment for Strength Training


Once can perform strength training exercises with various pieces of equipment. Besides the body weight, you can also use weight machines and resistance bands. You can also do some of these exercises using free weights. Moreover, here are some of the best equipment for strength training.

  • Body Weight

  • Free Weights

  • Resistance Bands

  • Weight Machines

  • Suspension Equipment


The Benefits of Strength Training


The long-term benefits of strength training are numerous. Besides making you stronger, it also burns calories efficiently and reduces fat in the abdominal region, which can make you appear leaner. Moreover, if you are looking for a way to improve your health without investing a lot of money, consider strength training.

  • Makes you stronger

  • Decreases abdominal fat

  • Burns calories efficiently

  • It can help you appear leaner

  • Lowers your risk of injury

  • Improves heart health

  • Boosts your self-esteem

  • Improves brain health

  • Promotes greater mobility and flexibility

  • Makes your bones stronger

  • Boosts your mood

  • Promotes a better quality of life