Which Strength Training is Right for You?

Strength training, also known as resistance training, is a form of exercise that strengthens your muscles. But the benefits go far beyond just building strength. It also supports overall health by improving mobility, boosting blood circulation, strengthening the immune system, and promoting better bone and mental health.

To get started or to stay motivated, explore a variety of exercises you can choose from. Let’s take a look at the different types of strength training so you can find the one that suits your level and feels enjoyable.

1. Bodyweight Exercises

Bodyweight exercises use your own body as resistance and can effectively train your entire body. Since no equipment is needed, you can do them at home, in the park, or even squeeze in a few moderate movements at the office during your break.

With a wide variety of exercises available, bodyweight training can be adapted to suit everyone from complete beginners to high-performance athletes. And if you don't have a full 30 minutes to exercise at once, you can break it up throughout the day by doing short sets of bodyweight movements.

Examples: push-ups (wall, classic, etc.), pull-ups, squats, dips, glute bridges, planks, crunches, and mountain climbers.

2. Free Weights

Free weight exercises involve strength training using equipment such as dumbbells, barbells, and kettlebells. Since these add external resistance, they are highly effective for strengthening both muscles and bones.

It’s important to learn proper posture and choose the right weight for your fitness level to avoid injury. You can do free weight exercises at home with a pair of dumbbells that match your ability, or train in a fully equipped gym if you're aiming for more advanced goals, for instance, bodybuilding.

Examples: deadlifts, dumbbell rows, bench presses, shoulder presses, overhead pulls, bicep curls, and dumbbell kickbacks.

3. Weight Machines

Weight machines are strength training equipment commonly found in gyms. They use adjustable weights and guided movements to help you target specific muscle groups in a safe and controlled way. They are also great for isolating certain muscles and progressively increasing resistance as you get stronger.

Examples: leg press, chest press, lat pulldown, cable row, leg curl, shoulder press, and ab crunch machine.

4. Resistance Bands

Resistance band exercises use elastic bands to create resistance, helping you strengthen and tone your muscles without the need for heavy equipment. These bands are lightweight, portable, and perfect for home workouts, travel, or even stretching and rehabilitation. There are several types of resistance bands, including loop bands, long loop bands, tube bands with handles, figure-8 bands, and therapy bands.

Resistance bands are gentle on the joints but still highly effective for building strength, especially in stabilising muscles. You can use them for full-body workouts or to add variety and challenge to bodyweight movements.

Examples: banded squats, lateral band walks, bicep curls, resistance band rows, glute bridges with a band, shoulder raises, and triceps extensions.

5. Circuit Training

Circuit training is a fast-paced workout style that combines a series of exercises performed one after the other with little to no rest in between. It often includes a mix of strength, cardio, and bodyweight movements, giving you a full-body workout in a short amount of time.

Each round (or "circuit") typically consists of 5 to 10 exercises, targeting different muscle groups. You repeat the entire circuit 2–3 times, depending on your time and fitness level.

Examples: Repeat 2–3 rounds of the following 1 to 5 exercises. 1. Jumping jacks (30 sec) 2. Bodyweight squats (15 reps) 3. Push-ups (10–15 reps) 4. Glute bridges (15 reps) 5. Plank (30 sec).

6. Balance Training

Balance training focuses on improving your body’s ability to stay stable and controlled during movement or while standing still. It helps strengthen your core muscles, stabilisers, and postural muscles, which are essential for everyday activities like walking, climbing stairs, or even standing on one leg to put on shoes.

Good balance reduces your risk of falls and injuries, especially as you age, and it enhances your coordination and body awareness. It’s also a valuable addition to any fitness routine—whether you’re a beginner, an athlete, or recovering from injury.

Examples: single-leg stand, tree pose, standing on tiptoes, walking lunges, bird-dog, stability ball exercises, balance boards

7. Functional Training

Functional training is a type of exercise designed to train your muscles to work together in a way that prepares you for everyday activities. It focuses on movements that mimic real-life tasks such as lifting, bending, reaching, pushing, pulling, and twisting, helping you move more efficiently, safely, and confidently in daily life.

Unlike traditional strength training that often isolates specific muscles, functional training uses multi-joint, full-body movements that engage your core, improve balance, posture, enhance mobility and prevent injuries.

Examples: squats, lunges, deadlifts, step-ups, push-ups, farmer’s carry, plank to row

Conclusion

Choosing the right type of strength training depends on your individual goals, fitness level, and lifestyle. Understanding the variety of strength training options available can help you select the most suitable approach for your needs.

Whether you prefer the simplicity of bodyweight exercises, the convenience of resistance bands, or the structure of free weights and machines, there is a method that can work for you. Including balance training is also beneficial, as it supports both stability and mobility.

Explore and experiment with different types of strength training in a safe and enjoyable environment. Finding a style you enjoy is key to staying motivated and consistent in your fitness journey.