The difference between daily movement and intentional movement is a plan. There are several strength training methods out there, each with its own purpose and science behind it. We name 7 training styles and their benefits; learn which ones are most suited for you and your fitness goals.
Single-set training entails performing only one set of each exercise while targeting the same muscle group. This style is beneficial for emphasizing the focus and strength of a particular area of the body while keeping the workout fresh and motivating.
Multiple-set workouts consist of performing 2-6 sets of each exercise, depending on load and number of reps. Endurance training, which is most common among general populations for maintaining and preventing muscle loss as we age, consists of 2-3 sets of high reps and light resistance. Hypertrophy training is more suited for building muscle mass and consists of 4-6+ sets of low reps and heavier resistance.
This method combines two back-to-back exercises with minimal rest in between. This can either be done with exercises that target the same muscle group, or exercises that target opposing muscle groups. The first variation demands more endurance on the same muscle group. The latter variation allows for more load on the working muscle group while the other one recovers. While 8-12 reps for each exercise is the sweet spot, any number of reps can be done.
A split routine system assigns each body part its own day of training. With this method, it is important to allot time to recover, especially if the same muscle group is trained more than once a week with volume and intensity.
4-Day Sample Split Routine
Monday: Chest and Back
Fridays: Arms and Abs
This training system consists of a series of exercises performed one after the other. Typically, circuit training involves anywhere between 1-3 sets with 8-20 reps and 15- to 60-second rest periods, however, this formula may vary to enhance the effectiveness.
With pyramid training, one can either train light to heavy or heavy to light. If performing light to heavy training, you would perform 10-12 reps with light resistance/weight and increase the resistance for each set that follows. Heavy to light training begins with a heavy load for 1-2 reps, then lessens the load while increasing reps for around 4-6 sets.
This style of training promotes improving your VO2max. Traditionally done on a stationary bike (pedaling as hard as one can for 20 seconds, resting for 10 seconds, and repeating for a total of 8 times), it now is widely used in a variety of ways and a great approach to incorporating HIIT training into your workout. What is even better, is that it only takes 4 minutes!
Sample Tabata Workout:
20 seconds of Kettlebell Swings
10 seconds rest
20 seconds of Push-ups
10 seconds rest
Repeat 4 times
Half the battle is determining how to reach your fitness goals while figuring out what feels best for you and your body. The other half is sticking to the structured plan that will help you reach those goals. If you find yourself wondering which training method(s) would be best for you, talk to one of our experienced trainers!