Weight Training Exercises & Types of Resistance

There are literally hundreds and hundreds of variations of weight training exercises that can be performed for each muscle group of your body.  Some exercises can be performed using free weights, some with weight machines, and others with only your body weight as resistance. 

A successful weight training program will incorporate different types, and different variations of weight training exercises.

We would like to outline those exercises that we believe to be the most effective, and efficient exercises that can be performed for each muscle group. 

Now let's take a look at the different types of resistance that you can use when weight training to build muscle. 

The Different Types of Weight Training Resistance

There are a number of different types of weight training resistance, and theoretically any type of resistance will build muscle, assuming basic bodybuilding principles are applied.  With that being said, learning the advantages of each of the different types of resistance will help you design a more effective, functional weight training program.

Let's take closer look at the advantages and disadvantages of specific types of resistance:  body weight, free weight, constant resistance, and variable resistance.

Body Weight 

Body weight remains the most versatile of all forms of resistance.  Exercises like push-ups, dips, pull-ups, lunges and crunches are all great exercises for building muscle and strength, and can be performed virtually anywhere.

Lifting your body weight or a portion of your body weight demands a concentric contraction of the muscles (ie., the shortening of muscles under tension).  The lowering of your body weight involves an eccentric contraction (ie., the lengthening of your muscles under tension).

The only down side to body weight exercises is that once your strength levels increase, the exercises will become too easy using your body weight alone.  The only solution is to add weight to your body using a belt and chains for example, or, having a partner apply manual resistance (ie., pushing down on your back while you perform a push-up).

Free Weight

Dumbbells and barbells are the oldest and most easily understood forms of resistance, and are the method of choice for most bodybuilders. 

Bars come in many different sizes including five, six and seven foot lengths, and are either straight, cambered, or angled for arm work (EZ curl bar).

Dumbbells either come in a set for each individual weight, or are adjustable.  Adjustable dumbbells are one of the best investments you can make for your home gym, as one set can replace up to  10 sets of traditional dumbbells.

Free weights are the obvious choice for anyone setting up a home gym that has a limited budget, or a limited amount of space.  They are highly versatile, and many free weight exercises incorporate small stabilzer muscles that machines don't.  These stabalizer muscles play an important role in overall joint strength and stability.

Free weights are classified as constant resistance (i.e., the weight does not change throughout the range of motion).  The main disadvantage of free weights is that they pose a higher risk of injury compared to most machine exercises.  Without the proper exercise technique, muscle strains or tears are a probability.  Free weight exercises also require a spotter for certain exercises, making solo workouts difficult, especially for beginners.

Machine - Constant Resistance

Constant resistance machines essentially duplicate free weight exercises and offer both concentric and eccentric contractions.  Even though some machines will alter the direction of motion required, the resistance is still moving against gravity.

The most common types of constant resistance machines are those that involve cable pulleys.  The "universal-gym" that is commonly found in most health clubs is a good example of a constant resistance machine.  The cable systems on these machines simply redirects gravity, and with some cable crossover alignments a person can cut in half the stack of resistance, allowing the exercise of smaller muscle groups in more gradual increments.

Constant resistance machines are basically free weight exercises that can be performed at different angles, and are an excellent way to add variety to your program.

Machine - Variable Resistance

Variable resistance machines are designed around the principle that the force a muscle produces during contraction is not constant.  The majority of muscles actually produce the greatest force during the middle of the range of motion, and the least at the beginning and end. 

Hammer Strength and Bowflex machines are to examples of variable resistance machines.  In most cases however, these types of machines are cable or belt driven and have a cam-shaped pulley that alters the resistance of the weight stack to match the strength curve of the particular muscle group being trained.  Some believe that variable resistance machines are highly efficient since optimal resistance since they provide optimal resistance through the full range of motion.

One of the disadvantages of these types of machines is that everyone has a different muscle strength curve, so the machines are built for average force curves.  It can also be difficult to position your body properly, and adjust the machine for optimal resistance and range of motion.

Putting it All Together 

A well rounded weight training program will incorporate a variety of the best weight training exercises with different forms of resistance.  If you are designing your first program, keep it simple ans stick to the basics.  No need to get fancy-you can add more complex exercises as you progress.

Whether you are training at home or in a gym, there are plenty of exercises and forms of resistance that will build muscle.  Don't be afraid to experiment and get creative, until you find out what works best for you.