What type of strength training is best for you?

Summary

This video script delves into various resistance training methods, highlighting the benefits and drawbacks of each. It categorizes these methods into fixed resistance machines, cable machines, free weights, calisthenics, and resistance bands. The script emphasizes the importance of choosing the right type of training based on individual needs, fitness levels, and available resources. It suggests that beginners might prefer fixed resistance machines for safety, while more experienced individuals might opt for the versatility of free weights or calisthenics. The video also touches on the potential of equipment like the TRX suspension trainer for home workouts, offering a comprehensive guide for viewers to make informed decisions about their strength training routines.

Takeaways

• 🏋️‍♂️ Resistance training is crucial for muscle and bone strength, as well as overall fitness and conditioning.
• 🤸‍♀️ There are five main categories of resistance training: fixed resistance machines, cable machines, free weights, calisthenics, and resistance bands.
• 💺 Fixed resistance machines are user-friendly and safe for beginners, but they can be expensive and space-consuming.
• 🪢 Cable machines offer versatility and better freedom of movement compared to fixed resistance machines.
• 🏋️‍♀️ Free weights provide a wide range of options and enhance core stability, but they pose a higher risk for injury if not used correctly.
• 🤼‍♂️ Calisthenics uses body weight as resistance and offers functional exercises that can be done anywhere without equipment.
• 🤸 Resistance bands are versatile, portable, and great for improving muscle strength and joint stability, but their resistance isn't constant.
• 🏃‍♂️ The choice of resistance training depends on factors like experience, gym membership, available equipment, health condition, and exercise goals.
• 👥 For gym members, having access to all types of equipment with professional guidance is ideal.
• 🏠 Home exercisers can benefit from a TRX suspension trainer, resistance bands, and light dumbbells for a varied workout routine.
• 📈 Progression in exercises can be achieved by adjusting weights, positions, or adding equipment like the TRX or resistance bands.
• 👍 The video encourages viewers to try different types of strength exercises and seek inspiration from the information provided.

Q & A

What are the five categories of resistance training mentioned in the video?

The five categories of resistance training mentioned are fixed selectorized resistance machines, cable machines, free weights, calisthenics, and resistance bands.

Why are fixed resistance machines considered user-friendly?

Fixed resistance machines are user-friendly because they are easy to set up and adjust, and they guide the user's movement along a specific path, making it simpler to exercise the targeted muscle group effectively and correctly.

What is the main advantage of cable machines over fixed resistance machines?

Cable machines offer more versatility and freedom of movement compared to fixed resistance machines, allowing for a wider range of exercises and better engagement of stabilizing muscles.

What is a potential drawback of using resistance machines?

A potential drawback is that resistance machines can be expensive, take up a lot of space, and are typically only usable for one specific exercise, requiring gym access as they are not suitable for home use.

How do free weights differ from fixed resistance machines in terms of movement?

Free weights do not restrict movement to a specific path like fixed resistance machines do. They allow for more natural and variable movements, enhancing core and joint stability, but require more control and understanding to use effectively.

What is the main risk associated with using free weights?

The main risk associated with free weights is a higher potential for injury due to the unrestricted movement in three dimensions, which requires proper technique and knowledge to avoid accidents and maximize benefits.

What are some examples of calisthenics exercises?

Examples of calisthenics exercises include squats, push-ups, pull-ups, step-ups, lunges, and planks.

How does the TRX suspension trainer enhance bodyweight exercises?

The TRX suspension trainer allows users to perform a wide range of bodyweight exercises with adjustable difficulty levels by changing body position, providing a versatile tool for strength training that can be used anywhere.

What are the benefits of using resistance bands in a workout routine?

Resistance bands are beneficial for improving muscle strength and joint stability, they are versatile, portable, and can be used for a full-body workout. They are also particularly useful for smaller muscle groups and early-stage injury rehabilitation.

How does the resistance provided by resistance bands differ from other forms of resistance training?

Resistance bands provide variable resistance that increases as they are stretched, unlike the constant resistance offered by machines or the straight downward force of gravity with free weights.

What factors should one consider when choosing a type of resistance training?

Factors to consider include the individual's experience level, access to equipment, existing health conditions, personal exercise goals, and whether they prefer to exercise at a gym or at home.

Outlines

00:00

🏋️‍♂️ Introduction to Resistance Training Options

This paragraph introduces the topic of resistance training, emphasizing its importance for muscle and bone strength, as well as overall fitness and conditioning. It outlines five categories of resistance training methods: fixed selectorized resistance machines, cable machines, free weights, calisthenics, and resistance bands. The paragraph also discusses the advantages of using fixed resistance machines, especially for beginners and those with specific needs, due to their user-friendly nature, adjustability, and safety. The limitations of these machines, such as space requirements and cost, are also mentioned.

05:02

🤸‍♀️ Exploring Cable Machines and Free Weights

The second paragraph delves into cable machines, highlighting their versatility and freedom of movement compared to fixed resistance machines. It discusses the benefits of cable machines, such as the ability to perform a wide range of exercises and the use of various attachments. The paragraph then transitions to free weights, which offer a vast array of options and creativity in exercises. It addresses the challenges of free weight training, such as the need for proper technique and the higher risk of injury, but also acknowledges the significant benefits when used correctly. The paragraph concludes by noting the necessity of a gym membership or significant investment for access to cable machines and free weights.

10:03

🧘‍♂️ Calisthenics and Resistance Bands: Bodyweight and Versatility

This paragraph focuses on calisthenics, which involves using one's body weight for resistance training, and resistance bands, which provide a versatile and portable option for strength training. Calisthenics is praised for its functionality and ability to be performed anywhere without equipment. The paragraph discusses the limitations of calisthenics, such as the inability to quickly adjust resistance levels. Resistance bands are introduced as a cost-effective and space-saving solution for a full-body workout, suitable for various muscle groups. The paragraph concludes by discussing the importance of selecting the appropriate strength of bands and the potential risks associated with their use.

Keywords

💡Resistance Training

Resistance training refers to any form of exercise that works against a force to build strength, endurance, and muscle size. In the context of the video, it is contrasted with cardiovascular exercise and is emphasized as equally important for overall health. The video categorizes various methods of resistance training and discusses their advantages and disadvantages.

💡Fixed Resistance Machines

Fixed resistance machines are gym equipment designed to provide a specific path of movement and consistent resistance throughout an exercise. They are user-friendly and safe for beginners, as well as for individuals with specific physical limitations. These machines are typically found in gyms and are not suitable for home use due to their size and cost.

💡Cable Machines

Cable machines are versatile gym equipment that allow for a greater range of exercises and movement freedom compared to fixed resistance machines. They often use a pulley system and offer the ability to make small weight adjustments, aiding in tracking progress. These machines can be a stepping stone towards more advanced free weight exercises.

💡Free Weights

Free weights are exercise equipment that is not restricted to a specific path of movement and includes traditional dumbbells, barbells, kettlebells, and a variety of other weight-based exercise tools. They require more control and stability from the user, making them suitable for more experienced exercisers. The versatility of free weights allows for a wide range of creative exercises.

💡Calisthenics

Calisthenics involves using one's body weight as resistance for exercises. These types of exercises are functional, can be performed anywhere without equipment, and often mimic everyday movements. They are effective for building strength and conditioning and can be adapted to various fitness levels.

💡Resistance Bands

Resistance bands are elastic bands used for exercise, providing resistance through stretching. They are versatile, portable, and can target a variety of muscle groups. Bands offer a different kind of resistance compared to weights, as the difficulty increases the more they are stretched. They are particularly useful for rehabilitation and for targeting smaller muscle groups.

💡Strength Exercises

Strength exercises are physical activities designed to increase muscular strength, endurance, and size. They are a core component of resistance training and can be performed using various methods, including free weights, resistance bands, calisthenics, and machines. The video emphasizes the importance of choosing the right type of strength exercise based on individual goals and capabilities.

💡Exercise Progression

Exercise progression refers to the strategic increase in difficulty or intensity of an exercise over time to continue challenging the muscles and promote growth and improvement. This concept is important in the video as it discusses how different types of resistance training can be adjusted to meet the evolving needs of the individual as they get stronger.

💡Functional Training

Functional training involves exercises that mimic everyday activities, aiming to improve overall fitness and performance in daily life. It is a key theme in the video, especially when discussing cable machines and calisthenics, which can help individuals perform better in common movements and positions encountered outside the gym.

💡Injury Risk

Injury risk in the context of the video refers to the potential for harm when performing strength exercises, particularly with free weights. Proper form and gradual progression are emphasized to minimize the risk of injury, especially for beginners who may not have a full understanding of the exercises.

Highlights

Resistance training is as important as cardiovascular exercise for overall health.

Five categories of resistance training methods: fixed selectorized resistance machines, cable machines, free weights, calisthenics, and resistance bands.

Fixed resistance machines are user-friendly and safe for beginners and regular users.

Modern resistance machines can automatically select weight and use hydraulic pressure for variable resistance.

Resistance machines are ideal for older adults and those with neurological impairments due to their stability.

Cable machines offer versatility and a better freedom of movement compared to fixed resistance machines.

Cable machines allow for a wide range of exercises and can be a stepping stone to advanced free weight exercises.

Free weights offer a vast array of options and enhance core and joint stability.

Free weight exercises can be open or closed kinetic chain movements, allowing for varied movement patterns.

Calisthenics uses body weight as resistance and can be performed anywhere without additional equipment.

TRX suspension trainer is a versatile piece of equipment for body weight exercises at home.

Resistance bands are cost-effective, portable, and suitable for a full-body workout.

Resistance bands are particularly useful for smaller muscle groups and early stage injury rehabilitation.

The choice of resistance training depends on factors such as gym membership, available equipment, health condition, and exercise goals.

For those who exercise at home, a combination of TRX, resistance bands, and light dumbbells can provide a well-rounded workout.

The video encourages trying out alternative types of strength exercises for improved muscle strength and joint stability.

Transcripts

there are many ways you can exercise to

improve strength and conditioning so in

this video we will take a look at the

options and provide you with the

advantages and disadvantages of each

type hi everyone and welcome to exercise

for health and resistance training for

muscle and bone strength as well as

general fitness and conditioning is just

as important as cardiovascular exercise

for your overall health but there are so

many options so which do you choose well

to answer this I've put the methods of

resistance training into five categories

fixed selectorized resistance machines

cable machines free weights calisthenics

or using your body weight and resistance

bands let's take the fixed resistance

machines first if you are or have been a

member of a gym then it's likely you

will have seen seen many variations of

these such as the leg press chest press

C bro or leg curl they are very user

friendly once you've been shown how to

set them up and you can select a weight

or resistance before starting and it's

also quick and easy to adjust if

necessary some more modern machines will

even select the weight for you if you

have a special digital key with your

training program on it and others use a

hydraulic pressure against your movement

rather than a selected weight so the

harder you push the more resistance you

will feel when delivering a induction

with a newbie member that was referred

to me by their doctor resistance

machines would be my first choice for

strength exercises because they are the

safest method of resistance training and

are great for beginners or regular users

alike once you've set up the machine

with any adjustable positions such as

the seat and handles and you've selected

the appropriate weight which can be very

light for deconditioned people then the

machine restricts your movement to one

specific path making it easier for most

people to exercise the muscle group grou

effectively and correctly although

theoretically you could still perform

the exercise with poor technique the

amount of adjustability an ergonomic

seat will mean a comfortable position

can be found for most people before

performing the exercise with very short

or very tall people being the exceptions

in addition most modern gym resistance

machines will include a cam to ensure

that the movement has a constant

resistance throughout rather than a

varied feeling that you get with free

weights or resistance bands resistance

machines can also be ideal for older

adults or those with neurological

impairments as it can bring added

stability to the exercise allowing for a

greater focus on the movement that they

might normally struggle with other types

of exercises it's also easier to make

small progressions as the weight stacks

on the machines usually go up in small

increments the Smith machine would also

be considered as a fixed resistance

machine even though it looks more like a

barbell because the movement is

restricted to one plane and plate loaded

machines again fall into this category

even though some have dual access

technology making it resemble a free

weight it's still restricting you to one

specific path of movement the drawback

to the machines is that they take up a

lot of space they are very expensive and

can only be used for one exercise

meaning you can't exercise your legs on

a chest press machine well I suppose you

could but definitely not recommended

therefore it's highly unlik likely you

will have any at home so you would have

to be a member of a gym to access them

home multi gyms can be similar but will

only offer a few exercise options

furthermore some may feel the movement

with a machine is too restrictive so

it's less likely to be the choice of a

veteran gymgo next we will take a look

at the cable machines these machines can

offer some extra versatility compared to

the fixed resistance machines in the

sense that one machine can be used for a

wide number of exercises in addition

they also allow for a better freedom of

movement so could be considered as a

stepping stone towards more advanced

free weight

exercises they still offer the ability

to make small adjustments to the weight

making it easier and more motivational

to track your progress and with a large

number of attachments you can clip onto

the cable you can begin to think that

one machine can do it all although most

exercises performed will be done in a

standing position you could use a bench

to offer additional support however the

benefit of doing the exercise standing

is that you will be exercising many

other stabilizing muscles around the

joints in the body more than what you

would with a fixed resistance machine

techno gym is a well-known commercial

brand of gym equipment and they do a

Kinesis line which is effectively a

cable machine that offers much more

freedom of movement and functional

training other cable machines also use a

dual pulley system allowing for faster

and more explosive movements with the

weight only moving at half the speed

which is great for athletes I would also

include a traditional LP pull down

machine in this category even though it

could be considered a fixed resistance

machine this is because the lap pull

down has some flexibility in how it can

be performed it doesn't have to follow

one strict path of movement as the bar

is attached to a cable this would also

be the same for a cable seated row

machine however all cable machines like

with the fixed resistance machines will

likely need a gym membership to access

them unless you have thousands to spend

on one and if you only have access to a

single cable outlet some exercises will

only be performed one side at a time

meaning that if it's been used by

someone else you might have to wait a

while for your

turn let's now move on to free weights

which is what most people conjure up in

their mind when you talk about strength

exercises there are so many options in

this category and the last 30 years has

seen an explosion of free weight

products in the fitness Market yes you

have your traditional dumbbells and

barbells that have been around for many

years but a trip to your local gym or

browsing on Amazon and you can find so

much more kettle bells mace Bells Indian

club Bells sledgehammers sandbags power

bags Bulgarian bags medicine balls wool

balls slam balls tires and even battle

ropes or sleds would come into this

category this is what makes free weight

training more fun because you can be far

more creative to come up with variations

to use it the term free weight

effectively means the weight is not

restricted to how your body moves it so

the complete opposite to the fixed

resistance machines this means that the

nature of the exercises will further

enhance core stability and Joint

stability and the speed of the movement

of the weight can be varied dependent on

your goal lots of free weight exercises

can be an open kinetic chain movement

meaning that the limb either the hand or

foot is moving to lift the weight while

the body remains stationary such as the

bench press there are other freeway

exercises that are closed kinetic chain

movements where the hand or foot remains

fixed and the body moves around it to

lift the weight such as a deadlift the

one major drawback to any of these free

weights is is that the resistance always

acts straight down to the ground as

gravity is the force acting upon the

weight which therefore means the weight

during the exercise should be lifted in

the opposite direction straight up

perpendicular to the ground there are

some exceptions like sliding the sled

but generally most exercises will need

to put you in a position where the

movement of the weight pushes or pulls

It Against Gravity for the optimum input

to the muscles this also means that

there will be parts of the movement that

will fall harder than others for example

a bicep curl during the lift where it

starts easy then gets difficult then

gets easy again but the movement with

the free weight must be performed in a

controlled way as the weight is free to

move in three

dimensions essentially this means that

you have to have a basic understanding

of what you're doing to get the most out

of the exercise otherwise some benefits

can be lost which makes it less suitable

for beginners in addition free weights

also pose the highest risk for injury

you only need to see footage on YouTube

of people failing to lift certain

weights and either passing out or

severely injuring themselves however if

you keep the weight more manageable and

you're instructed correctly how to use

it then the benefits gained will be more

than the fixed weights machines so you

just need to get the risk reward balance

right calisthenics is the next category

which basically means using your body

weight as the resistance for the

exercise examples include squats

push-ups pull-ups step UPS lunges and

even the plank the great thing with

these exercises is that they can be done

anywhere without the need for any

additional equipment they are also very

functional as they can mimic movements

or positions that we can find ourselves

in every day I use a lot of these types

of exercises in my workout videos

because of the cardio effect you also

gain from working such large muscle

groups the downside to calisthenics is

that you can't quickly adjust the weight

your body weight is your body weight and

although many people would like to be

able to to quickly swap it for something

lighter you may find an exercise either

too hard such as the pull-ups or too

easy such as step-ups so you need to

find creative ways to adapt the exercise

to change the intensity one brilliant

bit of Kit that's been out for a number

of years is the TRX suspension trainer

I've done a few workout videos on it but

essentially it allows you to exercise

every muscle group in the body using

your body weight with the ability to

change your position to make the

exercise harder or easier it means that

most people using one will be able to

perform a pullup for strength training

at home it's the one bit of kit that

although not cheap I would recommend to

everyone because once you have it you

can take it anywhere with you anchor it

to something sturdy and exercise if you

want to learn more about the TRX I'll

leave a link in the description below to

one so you can find out more as your

strength improves though you may find

that some body weight exercises become

too easy for strength and become more of

an aerobic activity due to the high

number number of reps that can be

performed therefore you may need to add

weights or resistance bands to make the

exercise harder or be clever in the way

that you perform it to change the

intensity finally let's look at

resistance bands which come in lots of

variations including therapy bands power

bands small looped bands and rubber

tubes with handles these are fantastic

aids for improving muscle strength and

Joint stability and come in various

elastic properties they are also cheap

to buy take up minimal space so easily

transportable and can be used for a huge

number of exercises for a complete full

body workout so really versatile they

are particularly good for exercis in

smaller muscle groups that would

normally be too difficult with the other

resistance training types and they are

generally used more in early stage

injury Rehabilitation as they can

provide a light progressive resistance

their other strength over calisthenics

and free weighs is that gravity is not

required the bands can be stretched in

any Direction with the movement the

disadvantages to resistance bands is the

fact that the resistance isn't constant

the resistance increases the more you

stretch it so for most exercises the

movement will continuously get harder

during the concentric contraction

reaching its peak at the end of the

movement in addition as the band needs

to be anchored at one point although

linear movements work well circular

movements can be awkward so the range of

movement may need to be restricted to

get any benefit you also need to pick

the right strength of band for each

exercise because if it's too high for

the muscle group being worked it's

difficult to do the movement and if it's

too low there's an increased risk of

snapping the band which has happened to

me once or twice and it can hurt so you

will need to have a good selection of

bands to be able to choose from like

with the TRX I'll leave a link in the

description below to some so you can

check them out after the video to

summarize then which type do you pick

well your choice of resistance training

will ultimately depend on on a number of

factors because they all have their

advantages and disadvantages as I'm

showing here on the table are you

someone who is just starting out or are

you a strength training Guru are you a

member of a commercial gym or like the

majority of my subscribers do you only

exercise at home the equipment that is

available to you will immediately

dictate what type you choose as well

your existing health condition and your

exercise goal my personal take on it is

if you have a gym membership then you'll

likely have access to all the options

with the support or guidance of an

exercise professional which is the best

position to be in if you're someone that

exercises at home and doesn't have the

need or want to lift heavy weights then

a TRX suspension trainer for ad

calisthenics a set of resistance bands

and maybe a pair of light dumbbells

should put you in a great position to be

able to do most movements to improve

your muscle strength and Joint stability

with plenty of ways to vary and progress

the

exercises I hope the information in this

video gives you the inspiration to try

out alternative types of strength

exercises if so please give it a like by

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so much for watching and until next time

stay active and keep moving to feel

better