Different Types of Strength Training

In this article, we will be taking a look at the different types of strength training. A popular reason for starting an exercise program is to increase muscular strength; however one should note that strength training methods can differ and to achieve a specific strength-related goal requires dedication and commitment to the right workout regime.

For instance if you wanted to improve your explosive strength, this would require lifting light to medium weights as quickly as possible, whereas a maximum strength program would involve lifting heavy weights for a low amount of repetitions.

Once you have followed the same routine for 6-8 weeks, you should look to change your program. The reason for this is the human body will adapt to a certain exercise stimulus over time and using the same weight lifting routine and techniques week after week will ultimately lead to plateaus, which can have a negative impact on your results.

Let’s take a look at some of the different types of strength training.


Made popular by people such as Arnold Schwarzenegger and Sylvester Stallone, bodybuilding is a very traditional form of strength training which aims to increase muscle size and shape through isolation exercises performed at a high volume of repetitions and sets.

From the age of 40 onwards, testosterone levels in males naturally begins to decline. Bodybuilding is a great way to counteract this, as it boosts testosterone levels. Whilst you may not want to fully commit to a bodybuilding plan, incorporating some of the exercises into your routine can be beneficial to build muscle size.


Powerlifting focuses on three key weightlifting movements; the squat, the deadlift and the bench press. The idea is to lift very heavy weights for a low amount of repetitions. In order to achieve optimum results, a lot of concentration and good form is required. Through powerlifting you will gain incredible strength.

Olympic Lifting

Olympic lifting is a type of power training and features explosive movements such as the clean and jerk and the snatch, which involves moving heavy loads off the ground and over the head. Like powerlifting it is very technical, but is performed at higher speeds.

As Olympic lifting uses all of the muscles in the body, it is a very time-efficient way to exercise.


If you’re looking for a type of strength training to increase your strength and muscle shape and size, powerbuilding could be just what you’re looking for. This relatively new way of training incorporates the three main lifts in powerlifting into a bodybuilding program.


CrossFit is a form of strength endurance training, with exercises performed explosively, using a high weight at a high volume. A high intensity CrossFit workout includes exercises such as Olympic lifts, which are great for building overall strength.

Explosive or Power Training

Power training includes plyometric exercises such as jumping and skipping for the lower body and throwing sandbags or medicine balls for the upper body.

The goal is to produce the highest amount of force in the shortest amount of time. This type of training is often performed by athletes wanting to improve their sport specific skills.

Bodyweight Training

Bodyweight training is a great form of training for those with little or no access to gym equipment. It includes calisthenics such as pull-ups and push-ups, using body weight resistance to build strength. Other forms of bodyweight training include wrestling, martial arts and gymnastics.

So there we have it, all of the different types of strength training methods in all their glory. Have a think about what it is that you want to achieve and then pick one that best suits your needs.