You will get the best results when your fitness goals align with your training program. Here is a general overview of the various types of resistance training programs and their purpose.
Strength, Power and Olympic Lifting
These similar training styles take advantage of compound lifts (multi-joint exercises). Lifting heavy weights at low rep ranges to increase strength and power. The goal is lifting more load and progressing the 1 rep max.
Hypertrophy Training
This type of training benefits those with aesthetic and body re-composition goals. Hypertrophy training means to build muscle size; this is one of the best ways to sculpt the body you want. Muscle hypertrophy requires eating at or above maintenance calories and lifting weights near/at failure to tear muscles down so they rebuild bigger (and stronger). This training style is also utilized during bouts of dieting to prevent muscle loss.
High Intensity Resistance and CrossFit
If you enjoy both cardio and lifting weights this maybe the best training method for you as it typically combines the two. Lifting weights quickly, powerfully and with minimal rest. These types of programs include, but are not limited to, plyometrics (jump training), metabolic conditioning (using various energy systems in the body) and calisthenics (bodyweight training). High intensity exercise can be used during weight-loss phases as a tool to burn calories at a quicker rate.
Yoga, Pilates and Barre
Flexibility, endurance, strength and body awareness. It is so important we have an understanding of how to move our bodies safely to prevent injury. This type of training benefits every person, especially those who want better control over their body, to move fluidly with low-impact and reduce the risk of injury. You will move with purpose and connect with your body when practicing these styles of training.
Sports Specific
Athletes of all ages who want to excel at sports will need training that include a bit of each training style listed above. Sports tend to require conditioning, strength/power, flexibility/awareness, among other things. A strength and conditioning professional will be able to plan a program that gets you strong, prevents injury and burnout, and allows you to recover when needed to be competition ready.
Choose the type of training program that fits your goals best, this will ensure you get faster and better results. If it is important to you that you enjoy your workout time then include exercises that you enjoy. It isn’t necessary to pick just one training style, especially to live a long and healthy life. Sometimes exercising is about physical autonomy, endorphins and trying new things.
Always discuss new training programs with your doctor.
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