- Free weights (dumbbells) are available in most fitness centers and sports stores. Using free weights for strength training also can improve your stability. They identify imbalances in strength between dominant and non-dominant (left and right) sides of your body. You can get creative with free weights: Fill household items such as milk cartons or bottles with rocks or sand and add more material as you get stronger.
- Weight machines are popular for strength training and are available in most gyms. Machines are better for individuals trying to focus on a single muscle. For example, a leg-extension machine can help isolate and strengthen your quadriceps muscles.
- Bodyweight exercises improve stability and strength using just your body weight for resistance. However, you can add equipment such as suspension straps to increase the intensity of this type of exercise.
- Circuit training aims at keeping your heart rate elevated while you do short bouts of resistance exercises, as well as battle boredom. Circuit training is typically a combination of cardio and resistance training combined in one quick(er), efficient workout.
- High-intensity workout regimens include functional movements (movements based on real-world situations, such as picking up and carrying a bag of sand) so that you involve all planes of motion. These methods focus on performing exercises in intervals for brief periods of time but at very high intensities. Because of the advanced movements and tempo, these high-intensity programs are for people who already have experience with strength training and are injury free.
Check out NOFFS for easy-to-follow examples of strength-training exercises. You can advance through the progression stages as you get stronger and customize the workouts to your needs.