Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
There’s more than one way to skin a cat! And there’s more than one way to build muscle! We all know of good ‘ol barbell training, but that’s not the only type of resistance training. In fact, the world of resistance training is significantly larger than you may think. While you may have a favorite, learning about and including other types of resistance training would make you a more well-rounded and dynamic lifter. As there are numerous ways to train, it can be a bit confusing. No worries, this article will review various types of resistance training and how they can benefit your program.
What Is Resistance Training?
Let’s be clear about what we mean by “resistance training.” A very technical definition comes from the NSCA (1), which describes resistance training as:
“...the term resistance training refers to a specialized method of conditioning, which involves the progressive use of a wide range of resistive loads and a variety of training modalities designed to enhance health, fitness, and sports performance.”
A more basic definition would be a form of training that requires a person to overcome a resistance force, usually to build and strengthen muscle.
Goals Of Resistance Training:
When examining the different types of resistance training, your desired goal is an essential factor that can set them apart. What are you trying to achieve and which method of training will help you get there?
Here are the primary reasons you may want to start resistance training.
1. Muscle Hypertrophy
Muscle hypertrophy is the fancy term for muscle growth and is the most common reason people train. While this may seem obvious, not all types of resistance training put the same amount of focus on building muscle. In fact, there’s an entire spectrum with some training having it as it’s number 1 goal while other methods of training are built to mitigate muscle growth.
Common characteristics of training for muscle hypertrophy are:
- Moderate use of large compound movements
- More use of smaller accessory lifts and isolation lifts
- Increased use of machines
- Use of moderate loads (70-80% 1RM)
2. Increase Strength
One of the biggest misconceptions when people first start going to the gym is that muscle growth and strength are the same – a big, strong muscle! While the two are related, they are not the same thing.
Muscle growth is a physical adaptation to the muscle tissue itself; the muscle will grow.
On the other hand, an increase in strength occurs through improving your neuromuscular system rather than the muscle tissue. The easiest way to understand this is that your existing muscle learns to work together more efficiently so it can produce more force. This means you can improve strength without a change in muscle size.
More importantly, resistance training for strength will look different than resistance training for muscle mass.
Common characteristics of strength training are:
- Heavy use of compound exercises
- Emphasis on free weights
- Use of heavy loads (>85% 1RM)
- Lower reps and higher sets (I.e., 5 X 5)
3. Increase Power
Like strength, increasing power is an improvement in performance rather than aesthetics. Many confuse power and strength, so here’s the simplest way to understand the difference.
- Strength is slow, maximal production such as a deadlift or bench press
- Power is “fast” strength as movements must occur quickly, such as with jumping or a push press
Unlike strength, which is the maximum amount of absolute force, power is the ability to create maximal force quickly. Therefore, power exercises are quick and explosive such as:
- Push press
- Clean and jerk
- Kettlebell swing
Common characteristics of power training are:
- Heavy use of compound exercises
- Emphasis on free weights
- Use of explosive and power exercises
- Use of heavy loads (>85% 1RM) and light loads (40-60% 1RM)
- Lower reps and higher sets (I.e., 6X3, 5X1)
4. Improve Conditioning
Conditioning is similar to endurance, but endurance is the ability to sustain low effort for a sustained period of time. On the contrary, conditioning is a term to describe the ability to perform repeated efforts and resist fatigue.
For example, a MMA fighter must be able to perform bursts of energy repeatedly.
Conditioning work may include special sets such as:
- EMOM (Every Minute On The Minute)
- Interval Training
- Maximal Work (I.e. As many tire flips in one minute)
- Medleys (Run through a series of exercises)
There are many ways to train for conditioning and include both resistance training and cardio (i.e. jump ropes). With that said conditioning workouts that use resistance training may include specialized equipment such as:
- Kettlebells
- Sleds
- Yokes
- Tires
Equipment for Resistance Training:
So now, let’s look at different methods of resistance training. This will focus more on the implements that you could use while training.
1. Free Weight
Free weights are a type of resistance training in which a lifter uses an implement that can be manipulated freely in space. In other words, the implement moves wherever the lifter forces it.
Common implements include:
- Barbells
- Dumbbells
- Free weights
- Kettlebells
Free weights used to be the primary method of resistance training before machines were introduced to gyms in the 1970’s. Even then, it took a while before machines became more popular than free weights.
Many people favor the use of free weights as it allows a lifter to move weight through natural movement patterns. For example, you can squat with free weights which allows freedom of movement.
A good example is the bench press. When a lifter performs a bench press, the correct bar path is actually a slight J pattern with the bar curving back at the top. This allows maximal force while keeping the shoulders healthy. You can’t do this with a machine when the bar path is fixed.
In addition, free weights require the use of more muscles for stabilization. For example, when you perform the bench press, your entire shoulder, as well as your core, must contract to maintain stability.
This freedom of movement and use of stabilization lend many to believe free weights are more practical to improve functional movement.
2. Calisthenics
Calisthenics is a form of body weight training in which a lifter uses no external load. Instead, they perform various movements that use the body as resistance. Some of the most common calisthenic exercises are:
- Push-ups
- Chin-ups
- Dips
- Single Leg Squats
3. Machines
Machine resistance training is what it sounds like. Rather than free weights, a lifter uses a machine which mimics a specific movement pattern. This means that weight moves on a fixed path and the lifter's only job is to move it on this path.
Some of the more common machine exercises include:
- Pec Dec
- Leg Press
- Chest Press
- Machine Preacher Curl
Machine training offers several benefits, including:
- Higher levels of stabilization
- A lower level of skill required to use
- More comfortable
- Easier to change the weights
However, many people will use machines as they believe it allows them to isolate a muscle or muscle group better. When using free weights, other muscles, apart from the primary movers, must contract to stabilize the weight. However, because the weight is on a fixed path with machines, these stabilization muscles are used to a lesser degree allowing more focus on the intended muscle.
In modern times, machine use is much more popular at the majority of gyms.
4. Cable Pulley
The cable pulley machine is a piece of equipment training that is a hybrid of free weights and machine.
It generally consists of two towers that hold weight plates. These plates are then connected to a cable which goes through a pulley system and ultimately allows you to attach various grip attachments to it. This allows you to perform a wide variety of exercises.
The cable pulley is similar to free weights as the load has a lot of freedom to move and requires stabilization. On the other hand, during any specific movement, the resistance path will be fixed in a single direction.
For example, the single arm overhead press. Once set-up, the resistance will follow the cable direction down. However, even though the resistance is being pulled down, the load can still move around requiring stabilization.
5. Plyometrics
Often described as “jump training,” plyometrics is a form of training that aims to enhance the stretch-shortening cycle (SSC). When a muscle is stretched, the tendons and ligaments must also stretch. However, this tissue is thicker and semi-elastic.
When stretched, it’s like a rubber band being pulled back with potential energy being stored. Then, when the stretching stops and reverses, the energy is released and can increase output. This is the SSC.
In fact, you use the SSC often subconsciously – everytime you draw back before you throw a punch or when you cock back before you swing a bat. You’re utilizing the SSC to produce more force.
Plyometrics seeks to enhance this effect by teaching the body to shorten and strengthen this transition from being stretched to being released. Ultimately, this produces more force output.
This type of training is used often when training things like agility in athletes. You have probably seen ladder drills which have athletes make quick steps though a ladder. This is a form of plyometrics.
Even though it’s called “jump training,” this isn’t always the case. That’s because it’s very similar to another type of resistance training, ballistic training.
6. Ballistics
Similar to plyometrics, ballistics is also a power exercise (not to be confused with ballistic stretching). Often confused with plyometrics (understandable as they’re very similar), ballistics is often described as trajectory propulsion.
While plyometrics is most concerned about the SSC contraction, ballistics is focused on acceleration through the entire concentric contraction with maximal power.
This is where some confusion can take place. A maximum vertical jump would technically be a ballistic exercise, not plyometrics. Box jumps are yet another ballistic exercise often confused with plyometrics. In comparison, skipping is plyometrics; do you see the difference?
7 Types Of Resistance Training (Styles):
Above we went over different types of equipment one may use for resistance training. However, a lifter can use this using various training styles to reach different goals.
Here are the most common types of resistance training.
1. Bodybuilding
Bodybuilding is a style of resistance training that prioritizes training and exercise selection to maximize muscle mass.
At the same time, a serious bodybuilder will also attempt to train for muscular symmetry. Rather than just training a single body part, a bodybuilder will attempt to train every muscle on their body to complement each other.
Probably the best example is the whole meme of guys skipping leg day. A serious bodybuilder would never neglect a body part.
Over the past decades, two different variations have also developed in bodybuilding. The first is what would unofficially be described as mass monsters. These bodybuilders try to put on as much muscle as possible.
The other variation of bodybuilding is those who train for a more aesthetically pleasing body. These bodybuilders aim to put on as much muscle mass as possible yet do so in a more aesthetically pleasing body. They will sacrifice some size if it would be a disservice to their body.
For example, they may minimize training their arms if their legs are overshadowed.
Generally, most guys going to the gym follow a bodybuilding-type program.
Characteristics Of Bodybuilding
- Use of moderate loads (70-80% of 1RM)
- More focus on accessory exercises and isolation exercises
- Heavier use of machines and cable machines
- A wider variety of exercises
- Use of special sets (drop sets, compound sets)
2. Powerlifting
In comparison to bodybuilders, powerlifters are more concerned with performance. More specifically, they want to be as strong as possible in three lifts:
- Back Squat
- Bench Press
- Deadlift
There can be a wide spectrum of where a powerlifter finds himself, but the most serious powerlifter focuses solely on building strength. These lifters have little to no concern with aesthetics, as 100% of their lifting has one purpose—to lift more weight. Still, it goes even farther, they’re concerned with lifting more weight of those 3 lifts.
A powerlifters entire program will be built around increasing their primary lifts. This is done by:
- Training the lifts directly
- Training variations or parts of the lifts
- Using accessory movements that directly impact their primary lifts
Characteristics Of Powerlifting
- Emphasis on barbell movements
- Emphasis on compound exercises
- Use of heavier loads (>85% 1RM)
- Smaller variety of exercises
3. Powerbuilding
If bodybuilding and powerbuilding were on opposite sides of the spectrum, powerbuilding would be smack dab in the middle.
In fact, a lot of guys actually land here. The problem is that they don’t realize that building muscle mass and strength are different physiological adaptations requiring different training styles. It’s assumed that lifting weights will increase muscle mass and strength simultaneously.
Regardless, a powerbuilder’s training program includes methods from bodybuilding and powerlifting, with the goal of getting as big and as strong as possible. This includes using big barbell movements for strength training mixed with smaller accessories and isolation work for muscle growth.
Different lifters may vary on how much focus they put on each one.
Characteristics Of Powerbuilding
- Mix use of compounds, accessories, and isolations
- A wider variety of exercises
- Still has large emphasis on increasing the 3 big lifts (Squat, bench press, deadlift)
- May also emphasize strength in other big lifts (Overhead press, rows)
4. Strongman
The sport of Strongman is one of the oldest types of resistance training, with Olympic weightlifting dating back to earlier times. In fact, have you ever seen the gold statue of a guy holding a barbell awarded to the winner of Mr. Olympia? That’s the Sandow trophy, named after Eugen Sandow, an early Strongman athlete. Sandow is also interested in using weights to manipulate his muscle size and is known as the father of bodybuilding.
In other words, Strongman gave birth to bodybuilding.
So what’s Strongman? It’s a strength sport that consists of a wide array of lifts focusing on a few primary movements. These include;
- Overhead Lifting (Log press, Viking Press)
- Deadlifts (Usually awkward implements and from different heights)
- Carries (Farmer carry, frame carry)
- Loading (Stones to platform)
- Pulling/Pushing (Truck pull)
In addition to these, plenty of other odd events are sprinkled in.
Apart from using heavy weights, the hallmark of strongman is the use of odd and awkward implements. However, this makes sense as the sport evolved from the days of traveling sideshows. The athletes' goal was to perform visually appealing events to make money. Why squat weight plates when you can squat baskets full of women?
What makes Strongman really interesting is it is a dynamic sport. Unlike weightlifting or powerlifting, which rely on static lifts (the athlete doesn’t walk), many Strongman lifts require an athlete to carry, push, or load objects.
In addition, while strength is a significant component, an increased cardiovascular system is also necessary. Many events can last a minute or longer, making cardio a must.
Characteristics Of Strongman
- Heavy emphasis on overhead pressing and deadlift variations
- Strong focus on event lifts
- Smaller use of typical gym lifts
- Smaller use of isolations and machines
- Mixture of static and dynamic movements
- Mix of strength and anaerobic conditioning
- Use of ballistic training
5. Olympic Weightlifting
Olympic weightlifting, also known as weightlifting, is the only form of resistance training currently in the Olympics. So, if you have dreams of going to the Olympics for lifting weights, weightlifting is your only choice.
Weightlifting is the most technical type of resistance training yet consists of just two lifts;
- The Snatch
- The Clean And Jerk
You aim to lift the most weight for both lifts to achieve the highest total. That’s it. However, these lifts are highly technical and can take months and months before you have decent enough form to not hurt yourself.
Both these lifts are “power” exercises which we went over above. In fact, they are considered the king of power exercises.
Characteristics Of Olympic Weightlifting
- High focus on the snatch and clean & jerk
- Majority of focus on performance rather than aesthetics
- High use of barbells movement
- Technical programs
- Low reps with heavy weight (>85%) or low weights (50-60% 1RM)
6. Crossfit
Crossfit is the newest type of resistance training and is actually a conglomerate of all the other types, plus some.
In fact, it shares many similar traits as Strongman. You can go to a competition and have to complete a wide array of events, such as running, deadlift ladder, and the maximum number of muscle-ups.
The overall difference is that Crossfit has an even greater variety of exercises and tends to focus more on conditioning than on absolute strength.
Characteristics Of Crossfit
- Heavy emphasis on variety
- Heavy emphasis on the use of gymnastics and calisthenics
- Use of static and dynamic movements
- Use if non-resistance training modalities (running, swimming, cycling)
- Mix of strength, anaerobic condition and endurance
7. Calisthenics
Calisthenics is just that; you use calisthenics.
Now, calisthenics as a training method is used by many of the above styles of training. However, there are some lifters who only use calisthenics.
This may be due to financial reasons, convenience or they may enjoy the challenge. Those who follow calisthenics as their primary form of resistance training will attempt to perform more challenging and physically demanding exercises.
Characteristics Of Calisthenics
- 100% use of body weight exercises
- Mix of basic and technical exercises
- Heavy use of isometrics holds
- Low selection of exercises
What Type Of Resistance Training Is For You?
The beautiful thing about training is that there are many ways to do it, all of which are valid. Even though some may claim to be the best, what works for you is what matters. It doesn’t matter if everyone is training this way, if you hate it, it’s worthless.
At the end of the day, unless you are training to compete or become an elite athlete, all forms of resistance training will have the same results;
- Increased strength
- Increased muscle size
- Improved health
The only recommendation would be to not get locked into a particular style forever. Having variation is likely the best choice for people as it can keep things interesting and offer more well-rounded benefits. This even means you need to include cardio!
Garett Reid
Author