Strength Training

Resistance Training

Elastic
- 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.
Hydraulics
- 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.

Weight Training

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.

Isometric Training

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.