People go to the gym for different reasons, but they all want the same thing: RESULTS. Some get what they look for while others don't. What would you think if told you that almost everyone should strength train? There are rare exceptions, but you probably aren't one. Strength training offers several benefits to everyone who walks through the doors of the gym. The key is knowing how to use weight training to maximize your results.
Types of Weight Training
Basic Weight Training is used for a number of reasons such as beginning strength training, beginning weight loss, targeted strength and tone work. Variations exist for different applications. Use of weights, machines,and resistance bands.
Light Strength Training is used for anyone with joint problems, seniors, people with osteopenia/osteoporosis, and for weight loss when it is used in a rhythm with time as opposed to repetitions.The general thought is lighter weight with more reps except for the application in Tabata, HIIT, and weight loss. Uses same equipment as basic weight training.
Negative Weight Training is used as a way to train the muscles usually responsible for supporting the lift in regular weight training. In other words, if you would normally do a bicep curl you would quickly lift, then slowly lower the weight to strengthen the triceps. It is used for variation with regular weight lifting, indirectly strengthening remaining muscles in an area where some of the muscles damaged (the release is controlled by the stronger muscle group so the weaker is better able to assist), and reducing boredom in a regular weight training session. Intermediate to advanced; get training from a pro if you've not done this before.
Slow and Super Slow Weight Training This method is used to change up a weight workout to increase overall muscle endurance. it helps to fatigue more muscle fibers in the targetted group. The cadence is usually lift 2, release 10. This is advanced and should only be done with proper training. Muscle and strength builder.
Functional Weight Training simulates work loads such as lifting heavy bags, flipping or handling heavy tires, sledge hammer work, and working with heavy loads of any sort to time. They do not target specific muscle groups as much as they do movement systems. Examples are the weighted bag flip, kettlebells, lunge-turns with weighted object, sledge hammers hits on tractor tire, tractor tire flips, battle ropes, etc. This is used in bootcamp, HIIT, Tabatta, and intermediate to advanced stress/weight reduction. Go to a class, small group training or hire a personal trainer to avoid injury. Weight loss, balance, strength, and flexibility.
Body Weight Training includes updated calisthenics, TRX straps, Total Gym, and some resistance band work. This work utilizes the core as support to all other work done by the body. Weight loss, balance, strength, and flexibility. Should have proper training for proper form and avoid injury. All levels of strength, endurance, and core conditioning.
If you've hit a plateau, it's good to change what you are doing and how you are doing it to begin seeing results again. If you are just beginning, but unsure of what to do, either get the introduction package if your gym offers it, or hire a trainer for about 3-6 sessions to get the best results and reduce the chance of injury. Adding weight work to your cardio and stretching will propel you forward in your goals!
Many blessings to you!