Best Types of Strength Training To Choose From

Strength training, while beneficial for everyone, holds particular appeal to many men, whether for athletic prowess, improved appearance, or enhanced health. The world of strength training, however, isn’t one-size-fits-all. Various methods can be employed, each with its unique benefits and purposes. Here, we’ll explore the most common types of strength training to help you decide which approach aligns best with your fitness goals.

Types of Strength Training for Men Choosing The Best Approach

1. Bodyweight Training

Pros: No equipment needed, improves functional strength, flexibility, and balance.

Description: As the name suggests, bodyweight training, or calisthenics, requires no external weights. You use your body’s weight as resistance. Classic exercises like push-ups, squats, pull-ups, and burpees are staples of this method.

Best For: Beginners, those without access to equipment, and individuals who want to enhance functional strength and mobility.

2. Powerlifting: Types of Strength Training

Pros: Builds sheer strength, focuses on compound movements, measurable progress.

Description: Powerlifting is about lifting as much weight as possible for a single repetition across three primary lifts: squat, bench press, and deadlift. This training style is minimalistic but highly effective for building raw strength.

Best For: Those wanting to develop maximum strength, compete in powerlifting events, or complement other training regimes.

3. Olympic Weightlifting

Pros: Develops explosive power, functional strength, and coordination.

Description: Olympic weightlifting focuses on two dynamic lifts: the snatch and the clean and jerk. Both movements require not just strength, but also speed, flexibility, and technical precision.

Best For: Athletes requiring explosive power like sprinters or jumpers, or those looking to compete in Olympic weightlifting.

4. Hypertrophy (Bodybuilding) Types of Strength Training

Pros: Muscle size and aesthetic focus, can target specific muscle groups, comprehensive workouts.

Description: Hypertrophy training aims at increasing muscle size. It typically involves moderate to high repetitions with a focus on muscle tension and fatigue. This style is common in bodybuilding, where the goal is muscle definition and symmetry.

Best For: Those aiming for improved aesthetics, bodybuilding competitors, or anyone wanting to target specific muscle groups.

5. Functional Fitness

Pros: Enhances real-world strength, improves mobility, balance, and coordination.

Description: Functional fitness is about preparing your body for daily tasks by mimicking real-life movements. Exercises often involve multiple muscle groups and joints. Think of movements like lifting a heavy bag (deadlift) or getting up from a seated position (squat).

Best For: Older adults, athletes, or anyone wanting to improve daily physical functions.

6. Circuit Training: Types of Strength Training

Pros: Combines cardiovascular and strength training, time-efficient, burns more calories.

Description: Circuit training involves performing a series of exercises (usually strength-based) in quick succession with minimal rest in between. This approach not only builds muscle but also boosts cardiovascular endurance.

Best For: Those with limited time, individuals aiming for weight loss, or endurance athletes wanting to incorporate strength training.

7. Isometrics

Pros: Increases muscle tension without movement, enhances joint stability.

Description: Isometric training involves contracting a muscle without any visible movement. Holding a plank or pushing against an immovable object are examples. It helps in strengthening muscles at specific angles and can be beneficial for rehabilitating injuries.

Best For: Rehab, breaking through strength plateaus, or targeting specific weaknesses.

8. Strongman Training: Types of Strength Training

Pros: Enhances functional strength, develops grip strength, improves cardiovascular fitness.

Description: Strongman training involves lifting, carrying, and moving unconventional heavy objects like atlas stones, sandbags, or farmer’s walks with heavy weights.

Best For: Those looking for variety in their workouts, athletes seeking functional strength, or enthusiasts wanting to compete in strongman events.

Strength Training Variations and Hybrid Approaches

While the primary forms of strength training have been covered, the world of fitness continues to evolve, merging traditional methods with contemporary innovations. Hybrid styles of training are becoming increasingly popular, catering to those who seek versatile and comprehensive workout regimes. Let’s explore some of these newer approaches and the benefits they offer:

9. High-Intensity Interval Training (HIIT) Types of Strength Training

Pros: Efficient calorie burn, boosts metabolism, combines cardio and strength elements.

Description: HIIT involves short, intense bursts of activity followed by brief rest periods. This form of training can incorporate bodyweight movements, weights, or cardio exercises. HIIT workouts can be tailored for strength emphasis by incorporating exercises like kettlebell swings, dumbbell thrusters, and jump squats.

Best For: Those looking for short, effective workouts; individuals aiming for fat loss while maintaining or gaining muscle.

10. Plyometrics

Pros: Increases power and explosiveness, improves athletic performance, aids in muscle conditioning.

Description: Plyometrics, or “jump training”, focuses on using maximum muscle force in short intervals. Common exercises include box jumps, plyo push-ups, and burpee tuck jumps. It merges strength with agility, resulting in enhanced athletic prowess.

Best For: Athletes in sports like basketball or volleyball, anyone wanting to improve jump height or sprint speed.

11. CrossFit: Types of Strength Training

Pros: Comprehensive fitness approach, varied workouts, strong community aspect.

Description: CrossFit is a branded fitness regimen that blends weightlifting, aerobic exercises, and high-intensity functional movements. Workouts are typically varied daily, making it difficult to predict the next challenge.

Best For: Those looking for variety, a community-driven environment, and a well-rounded fitness approach.

12. Resistance Band Training

Pros: Portable and affordable, adaptable for different fitness levels, offers consistent tension throughout movements.

Description: Resistance bands are elastic bands used for strength training exercises. They are versatile, allowing users to increase or decrease resistance easily. Exercises that usually require machines or free weights can often be adapted using resistance bands.

Best For: Travelers, those on a budget, or anyone wanting to add variety to their workouts.

13. Eccentric Training: Types of Strength Training

Pros: Builds strength rapidly, improves muscle hypertrophy, aids in injury prevention.

Description: Eccentric training, or “negative training,” focuses on the lengthening phase of a muscle contraction. For instance, lowering a dumbbell slowly during a bicep curl. This method places increased stress on muscles, promoting growth and strength.

Best For: Bodybuilders, those recovering from injuries, or anyone hitting a plateau in their strength training.

14. Compound Training

Pros: Time-efficient, promotes muscle synergy, burns more calories.

Description: Compound training combines two different exercises that target opposing muscle groups, like a bicep curl followed by a tricep dip. This method allows one muscle group to recover while the other works, maximizing workout efficiency.

Best For: Those with limited time, individuals aiming for comprehensive muscle engagement in a single session.

15. Suspension Training: Types of Strength Training

Pros: Engages core muscles, enhances balance and flexibility, adaptable for all fitness levels.

Description: Using equipment like TRX bands, suspension training leverages body weight at various angles to build strength, flexibility, and balance. It engages multiple muscle groups simultaneously, offering a holistic workout.

Best For: Those looking for functional strength, core stability, and an adaptable challenge.

Finding Your Strength Training Mix

Navigating the multifaceted world of strength training can seem daunting. However, the diversity ensures there’s a perfect fit for everyone. Some may prefer the raw power of powerlifting, while others might enjoy the community aspect of CrossFit. Then there are those who might create a personalized blend, mixing plyometrics with bodyweight exercises, or combining HIIT with resistance band training.

The key is experimentation. Try various types of strength training and see what resonates with your body and goals. No matter the method, strength training offers a plethora of benefits: from physical transformations to mental resilience. Prioritize consistency, enjoy the journey, and watch as strength training not only transforms your body but also fortifies your spirit.