There are many ways to strength train also known as resistance training that will help you tone give you body noticeable definition. Taking 45 minutes out of your day to do a few strength training workouts will boost your metabolism, help you loose weight and you’ll feel amazing!

*If you suffer with any health conditions or joint problems, be sure to contact your doctor before taking up a strength training routine!*

Here are 5 types of strength training exercises and their benefits:

1) Body weight

Most of the time, we will hear that in order to have a toned body we need to pick up some weights, that can be true in some respects. However, using your own body weight to do simple exercises can have lots of positive benefits as well as giving you the toned look you desire.

The best part about this type of strength training, is that you don’t have to invest to much time into it. A short, full body routine that includes sets of exercises like lunges, squats, press ups and crunches, can build muscle very effectively. It can help with balance and flexibility, you’re relying on your body to support you through the workout. A full body routine will engage all your key muscles, including your core which will improve strength throughout your whole body. It’s up to you how you decide to use your body and how intense you want to do it, you can change it to fit how you’re feeling, switch it up to keep it more fun.

You can do it anywhere and anytime! You do not need specific equipment or training gear, you can do it at home or outdoors wherever you feel more comfortable. Short bursts of body weight exercises have been proven to actually help weight loss. Sometimes the main focus of some strength training routines, involve equipment that is used to bulk out, but this look is not for everybody, which is why body weight routines should give you the results of a lean, strong body.

Types of body weight exercises include: Plank, sit ups, push ups, squats, wall sits and so many more. 


2) Weight training 

Sometimes we hear the word ‘weights’ and hide away, but the truth is weight training is just as beneficial as any type of exercise.

Most of the time you will use free weights to do these exercises these include: dumbells, barbells, medicine balls, kettlebells and sandbells. As well as body weight training, grabbing a pair of weights can do you and your body wonders. We all want to be strong and feel better in our bodies, using weights will make you stronger, like any strength training. But the perk of using weights is that after you become comfortable with what you’re using, you can up how heavy you want them, which means your muscles will be working extra hard which means they’ll get stronger. You’ll look better, you will rock a more lean and muscular body, we have to admit seeing definition in our bodies definitely makes us feel better.

Your metabolism will speed up, which is a huge benefit especially after eating that slice of pizza. Having a slow metabolism makes loosing weight much harder, which means having to cut down calories to create a caloric deficit. When your metabolism is faster, you can loose weight fairly easily, without having to limit yourself and maintaining your weight becomes more manageable. The more lean your muscle is, the faster your BMR will be, which will support your muscle tissue. This will then mean you can eat greater calories without gaining weight and you’ll be able to lose weight eating more than you should otherwise, which is great for everyone! You’ll feel happier and your sleep will improve too.

Types of weight training exercises include: barbell squat, dumbbell lunges, bicep curls, goblet squat, russian twists, side plank with dumbbell, single arm floor press  and so many more.


3) Weight machines


Another great way to get your body looking super fit is one that i’m sure many gym-goers will know of. There is many benefits when talking about strength training in particular. But when using machines, there’s less of an injury risk, many free weight exercises require instruction and training to master the proper form. However, using weight machines it can guide you through the proper range of motion. They’re better for beginners, having personal trainers near by who can help you with an exercise and show you pictures of how to use it, means that you get the hang of it rather than it taking a few days like weight lifting. Better for isolating your muscles, if you’ve injured yourself or can’t use a particular muscle group, you can pick want you want to work on. If you don’t feel comfortable lifting heavy weights, machines are a safer alternative.

Types of weight machines include: lat pull down, pec deck, leg abduction, calf machines, leg curl, leg extension, leg press, benches and many more.


4) Powerlifting


This is a form of competitive weightlifting in which contestants attempt three types of lifts in a set sequence. These include: squat, bench press and the deadlift. This type of intense routine will improve your overall strength, it will strengthen the muscles in your legs, back and upper body, nearly every muscle is strengthened when powerlifting. The squat strengthens the muscles in the legs and hips, the deadlift strengthens the back and legs and the bench press strengthens most of the muscles in your upper body. As it is a very intense exercise and burns major calories, one of the main benefits is not just the calories you burn but the effect it has on your metabolism. This type of exercise has shown to be effective for weight loss. Another similar exercise is body building which even though has a different meaning it has very similar benefits.


5) Pilates

Pilates is a more low intensity way to work your muscles, creating small exercises to work all major muscle groups and help give you that lean toned body and lets you really connect with your body which can boost your mood. Benefits of Pilates are: A refreshing mind-body workout, by proper breathing, correct spinal and pelvic alignment and concentration, you become in tune with your body. You develop a strong core, flat abdominal and a strong back. You will gain long, lean muscles and flexibility, which will prevent injuries in the future.

Be sure to warm up and stretch out before and after to prevent injury and muscle soreness the day after!

Try to aim to do at least three times a week worth of strength training, switching up intensities and weight if you feel comfortable. As well as cardio and a healthy diet, your weight loss will improve as well as your whole body!



Student Journalist