- Resistance training, eg elastic, hydraulic
- Weight training, eg plates, dumbbells
- Isometric training
- Resistance based training technique where an elastic band is used to provide resistance.
- Cheap alternative for weight training.
- Tension is induced in both upward and downward movement phases.
- Requires a stable posture to engage core muscles and increase both posture and core strength.
- Low impact training and often used as the initial point for further strength training routines.
- The resistance use is somewhat limited however, and exact force exerted is difficult to measure.
- Uses machines that provide artificial resistance following the principles of fluid dynamics.
- Less risks involved as the resistance is personalized according to the user; but inefficient as they do not engage stabilizer muscles.
- Not cost friendly and the machines take up a lot of space.
- No improvement of ligament, tendon and muscle fibre strength is involved.
- One of the most convenient and popular forms of strength training.
- Routines are carried out using sophisticated gym equipment including: weight plates, dumbbells, and barbells.
- Efficient for developing muscular endurance (high number of repetitions with small rest periods).
- Weight training also helps in developing hypertrophy. According to research, the ideal routine to increase muscle size is: 2-4 sets of 12-15 RM with 2-3 min rests between sets.
- For developing muscle strength, weight training is conducted with low repeat numbers and high resting intervals.
- Force is exerted by the muscles without subsequent change in muscle length.
- Similar to PNF and isometric stretching where the stretch position is held through relaxations and contractions but there is no change in muscle length.
- Effective in sports that require higher strength in muscles with lower movements, for example, martial arts, gymnastics etc.