Here are the seven main types of resistance training:
- Agile strength: This type of resistance training focuses on improving the body's ability to move quickly and efficiently, emphasizing balance, coordination, and flexibility. Exercises may involve rapid movements, sudden changes in direction, and unpredictable stimuli. This training benefits athletes and those who need to be agile and reactive in their everyday lives.
- Endurance strength training involves exercises that are performed for long periods, with a low to moderate intensity. The goal is to improve the body's ability to sustain physical effort over time by increasing the endurance of the muscles and cardiovascular system. Endurance athletes, such as runners, cyclists, and swimmers, often use this type of training.
- Explosive strength: Explosive strength training involves exercises that require a rapid and powerful contraction of the muscles, such as plyometrics or Olympic lifts. The goal is to improve the body's ability to generate force quickly, which can benefit athletes who need to accelerate or jump and for everyday activities that require quick bursts of strength.
- Maximum strength: Maximum strength training involves exercises with a heavy weight and low reps, intending to increase the maximum amount of weight that can be lifted. This training helps build muscle mass and improve overall strength, but it may only be suitable for some, as it can place a high load on the joints and muscles.
- Speed strength: Speed strength training involves exercises with a moderate to heavy weight and a high speed of movement. The goal is to improve the body's ability to generate force quickly while increasing muscle mass and strength. This type of training is often used by athletes who need to be solid and fast, such as sprinters or powerlifters.
- Starting Strength: Starting strength is a type of maximum strength training focusing on basic compound lifts, such as the squat, deadlift, bench press, and overhead press. It is designed to build a strong foundation of strength and muscle mass and is often used as a beginner's program.
- Relative strength: Relative strength is a measure of strength relative to body weight and is an essential factor in many sports and activities. When we need to improve relative strength, the goal is to increase strength while also decreasing body weight, which can be achieved through a combination of resistance training and diet.
There are many types of resistance training, each with specific goals and adaptations. Therefore, choosing the proper training for your needs and goals is crucial, as varying your workouts keeps your body challenged and motivated.