Are you looking to get stronger, build muscle, or enhance overall fitness? Strength training can be transformative—but with so many different types, it can be hard to know where to start. At Interval Plus, we’ve got you covered. From functional movements to powerlifting and resistance training, we’ll help you find the right approach to match your goals.

1. Bodyweight Training

What it is: Bodyweight training uses only your own weight to build strength and endurance. Think push-ups, squats, and planks.

Benefits: Great for building foundational strength, bodyweight training is flexible, effective, and requires no equipment—perfect for beginners or advanced athletes looking for a versatile workout.

Example Exercises: Push-ups, lunges, mountain climbers

2. Free Weights

What it is: Free weights, like dumbbells and kettlebells, allow a full range of motion, activating stabilizing muscles and increasing balance.

Benefits: Effective for building both strength and muscle mass, free-weight exercises help improve coordination and functional movement patterns.

Example Exercises: Dumbbell bench press, goblet squats, kettlebell swings

 3. Resistance Bands

What it is: Resistance bands provide a portable, scalable form of strength training, suitable for every fitness level.

Benefits: Bands are great for rehab and activating small muscle groups often missed with free weights or machines.

Example Exercises: Band pull-aparts, banded rows, squats with resistance

 4. Functional Fitness Training

What it is: Functional fitness focuses on movements that replicate real-life actions, building strength and mobility simultaneously.

Benefits: This type of training is ideal for injury prevention and overall functionality, improving your strength for daily tasks.

Example Exercises: Deadlifts, lunges, and weighted carries

 5. Powerlifting

What it is: Powerlifting focuses on three core lifts: squat, deadlift, and bench press, emphasizing maximum strength.

Benefits: Best for those looking to improve raw power and muscular endurance, powerlifting builds strength through compound movements.

Example Exercises: Bench press, deadlift, back squat

 6. Circuit Training

What it is: Circuit training combines various strength exercises into a high-intensity, time-efficient workout.

Benefits: Circuit training is ideal for fat burning, cardiovascular fitness, and building lean muscle, making it a great choice if you’re short on time.

Example Exercises: Combine bodyweight, kettlebell, and resistance exercises for 30-60 second rounds.

 7. Olympic Weightlifting

What it is: Olympic lifting focuses on explosive power with movements like the snatch and clean and jerk.

Benefits: Perfect for building power, speed, and mobility, Olympic lifting requires technique but rewards with strength and agility.

Example Exercises: Snatch, clean and jerk

Which Type of Strength Training is Right for You?

Each type of strength training has unique benefits. At Interval Plus, our experienced coaches help guide you through personalized group workouts, whether you’re working on functional movements, Olympic lifts, or bodyweight training.

 Why Join Interval Plus for Strength Training?

Strength training is for everyone, regardless of age or fitness level. At Interval Plus, our supportive, inclusive community and diverse training options make it easy to find a workout you love.

Ready to start your strength training journey? Sign up for a free trial and discover the Interval Plus difference.