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You may have heard of resistance training, or its many other names: weight training, lifting, strength training, and more. If you have ever heard these terms, but not known the subtle differences between them, this is the article for you! We have +10 years of experience in commercial and at-home gyms. Read on to learn about the different types of resistance training and the key things to know before getting started!
Contents
Resistance Training Overview
Resistance training or also know as weight training is a common way of getting exercise and more specifically, building muscle. It is performed by creating resistance to muscular contractions. Whether you are looking to lose fat, build muscle, or just maintain a healthy mind and body, resistance training is an important component of physical health and exercise. It leads to not only stronger muscles, but stronger skeletons as your body becomes accustomed to the tension created by the weight.
Within the broad category of resistance training there are several different forms of training: weight-lifting machines, free weights, cable exercises, and calisthenics. Depending on your current physical ability and goals, there are some exercises that will be a better fit than others.
Exercise Machines
Machines are most commonly found in commercial gyms. They are designed to target a single muscle by moving in a set, linear motion using a series of pulleys and a "weight stack". The linear rigidity of machine movements isolates a single muscle contraction as you use it. This can lead to the quickest muscle growth and development; however, it does not train any "stabilizer" muscles. These work in partnership with larger muscles to stabilize our body's framework (the bones). They are an important part of strength and physiology.
Machines are good for several different scenarios. For individuals just starting out, machines are a good way to build a strong foundation and get the feel for muscle control. For individuals concerned about injury or joint strain, the linear motion of machines makes it the safest form of resistance training. Finally, for muscle growth, isolation is a key component in breaking down muscular fibers in the target area. If your goal is to build muscle tissue for aesthetic, this is a great way to target the "showy" muscles.
Free Weights
Free weights include the traditional dumbbells and barbells with metal weight and gravity creating the resistance to muscle contractions. This is the most efficient form of resistance training for building strength. Free weights train both big muscles and stabilizers as you keep careful control of the weight's movements. When working with free weights it's important to stretch beforehand so you are able to train the full range of motion.
Free weights are great for building more well rounded strength. They are extremely versatile and allow you to switch up your routine each week. The potential downsides of free weights are they are the most prone to injury in resistance training. If you don't stretch, the pressure from the weight can cause a tear in your muscle fibers. If you have improper form, the weight could move in an unexpected direction and cause any number of injuries.
Always remember to stretch and wear closed toed shoes when utilizing free weights. If you are unsure about your form or are attempting a weight that is dangerously close to your limit, ask for help. Most gym goers are kind and easy going, always willing to help someone genuinely interested in learning.
Cables
Cables combine machines and free weights into a new form of resistance training. It includes a weight stack like in the machines, but the stack is connected to a hook that can be moved up and down a vertical pole. There are a number of different handles that can be attached to the cable and used to move the stack of weights. The stack allows for weights anywhere from 5Ilbs to 150lbs and up.
Cables give freedom to the range of motion that requires stabilizers to assist in the movement. There is a constant pull of tension that resists the movement and this tension can be great for muscle growth. The cable machine is by far the most diverse piece of equipment in the gym; with only minor changes to the handle you can target any muscle group in the body, at any weight level.
The cables do not result in the same muscle growth as free weights, but work well for building strength. The risk of injury is low, but the constant tension can exhaust the muscle before it has reached its capacity. This phenomenon can be overcome with mental strength, but is difficult to learn.
Calisthenics
Calisthenics is a form of resistance training centered around body weight drills and core stability. It has become increasingly popular due to the impressive nature of its advanced techniques and the muscular control of people who have mastered it. One of the main benefits from calisthenics is core stability. Every single exercise is constantly working some aspect of core strength and stability. The best part, it can be started for low-cost or even free at home.
The main limitation of calisthenics is that it relies on body-weight. At a certain point you are unable to push your muscles to a heavier weight which can be necessary for growth. Additionally, for most people, the learning curve to calisthenics is steep and the progress is slow. It can takes anywhere from months to years to learn intermediate techniques. However, for the average beginner, it can be a great way to get started with resistance training for free!
Conclusion
Doing more research is important, but we hope this guide helped you to get started. The gym can be very intimidating at first, but the majority of the community is very welcoming and loves to help where they can. Do not limit yourself to any single form of resistance training. While in this article they were categorized separately, they each act as important components to a well rounded resistance workout. Thank you and go get fit!
If you are looking to set up a weekly routine, check out our guide for that here.
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