Different types of strength training

To most individuals, the intimidation of gym and strength training are  used as an excuse to stear clear from it. Strength training helps burn more calories efficiently, increase lean muscle mass, and shed that pesky fat that lingers around too long! Strength training also helps increase energy, sharpen focus, control weight and manage chronic conditions. By training a couple times a week you will not only see an improvement in your fitness, but in other aspects of your life.

There are many different types of strength training to best fit your needs including, training for muscle power, muscle strength, muscle hypertrophy, or muscular endurance. Muscle power helps with speed, muscular strength increases overall strength, hypertrophy increases muscle size and weight loss, and lastly muscle endurance sustainability to carry you through long periods of exercise.Although all of these training types can produce dramatic results, it is important to find the one that will best accommodate your needs to reach your goals. It is also important to switch up your normal workout routine. You can do this by using more than one of the techniques described above! I would strongly suggest starting with muscular endurance and hypertrophy. This will give you a great start. As you become more comfortable with strength training, it is wise to start incorporating muscle strength and muscle power...

 

Muscle Power

This is a general technique used to help athletes do two things. 1) Build explosive power and 2) perform powerful movements in a minimal amount of time. It involves doing one to six repetitions of each exercise at maximum speed and consists of one to three or three to six sets. If a high-intensity exercise is taking place the rest period should be at least two to three minutes. If you like to golf, play tennis, run, etc., muscle power strength training, would be a great technique to incorporate into workouts. These activities require speed. By doing squat jumps, burpees, lunges, clap pushups, medicine ball rotational throws, etc., you can start to perfect that swing or drop some time off your next race. 

Muscle Strength

There are many types of strength training that can  help improve your strength. Muscle strength, however, has the specific goal to improve total strength. This involves one to six repetitions of each lift at a controlled slow pace. This can be completed for three to six sets with rest intervals of one to two minutes, or two to three minutes, depending the amount of weight lifted.

If you enjoy swimming, running, throwing a  football, or have to lift heavy groceries, start to work on strengthening your muscles. Exercises appropriate for muscle strengthening include, and are not limited to, tricep dips, air squats, ball leg curl, reverse lunge, bosu ball crunch and so much more. All exercises can be preformed in a gym or at home, so be creative and get those muscles working!

Muscle Hypertrophy

This type of training works on increasing lean muscle mass and is useful for weight loss. When beginning this type of training it involves 8 to 12 repetitions slowly controlled for usually one to three sets per exercise. The rest periods are recommended at one to two minutes or two to three minutes, depending on the amount of weight lifted. Hypertrophy is where most people tap out because they believe they will end up looking like Lou Ferrigno, but in reality their bodies will start to lean out and loose that unwanted weight. Bicep curls, squats, leg extensions, leg curls, dips, bench press, and decline sit up are only a few examples to help increase muscles. The important goal here is to push yourself until you  feel like you can’t do any more. Once you're at this point, try to get four more in! By having a positive mindset while strength training, you will excel past your greatest desires and conquer your goals.

Muscular Endurance

This technique helps during prolonged muscle movements like running. Training for muscular endurance consists of 20 repetitions or more at a controlled speed for one to three sets. The rest periods are recommended at one to two minutes between sets of 20 reps. The rest period decreases if you are doing moderate reps, such as 10-15. If you have to climb stairs and are winded at the top, muscular endurance training could be just what you are looking for! If you swim, bike, run, or are chasing a toddler around the house I would highly suggest adding muscular endurance in your workouts! Some examples for increasing muscular endurance include sit-ups, push-ups, planking, seated row, calf raises, mountain climbers, and more. After adding this into your workout regiment,  you will be able to climb eight flights of stairs more easily and/have more energy to catch your energetic toddler.