Which Training Style is Right For You?
Whether you’re just getting started with fitness or you’re looking for a new challenge, finding a training style that you enjoy is the first step to reaching your fitness goals!
Learn more about:
- Strength training
- High-intensity interval training
- High-intensity resistance training
- Low-intensity cardio
- Balance and flexibility training
It’s so much easier to show up for your workouts when you love what you are doing, so finding the right training style is important. Start by listing out what you’d like to achieve through fitness and then use this information to choose from the Sweat programs!
Training styles you can choose from
Whether you just have a pair of workout shoes and a small space or a gym membership and access to large equipment, there’s a training style that will suit your lifestyle.
Strength training is used to increase lean muscle and overall strength throughout your entire body. Workouts can range from a full-body focus to more specific body part splits, such as glutes and hamstrings, chest and triceps, back and shoulders or abs.
This training style is ideal if you enjoy lifting weights in the gym and want to focus on improving strength and lean muscle — you can find workouts like this in Kelsey Wells’ Sweat program PWR, High Intensity Strength with Kayla Itsines and Strength & Resistance with Stephanie Sanzo. Strength training can complement cardio-based training styles, making them a great option if your goal is to improve your overall health and fitness.
If you prefer to train with weights from home with a few pieces of home gym equipment you can try Low Impact Strength with Kelsey, PWR at Home, Low Impact with Kayla, High Intensity with Kayla, and LIFTING at Home, which are all designed to guide you through strength training to build lean muscle without the need for a gym membership. If you aren't confident with using weights, you can start your strength training journey with beginner-friendly Bodyweight Strength with Anissia Hughes or High Intensity Zero Equipment with Kayla.
Some of the Sweat programs are a mix of training — blending strength training with other styles. These programs include Chontel Duncan's FIERCE programs, Cass Olholm's High Intensity Strength programs and Strength & Cardio with Marilyn Rodriguez.
This form of weight training combines elements of powerlifting and bodybuilding. Powerlifting predominantly focuses on three primary movements — bench press, deadlift and squat, whereas bodybuilding focuses more on developing muscle definition and symmetry. Combining these two styles helps you become stronger, lift heavier and increase muscle mass.
Powerbuilding workouts use gym equipment and a mixture of low repetition and high repetition exercises to build muscle strength and size. The workouts include primary movements which are your main lifts and accessory movements that will help to add volume to your session.
This type of strength training is ideal if you want to increase muscle strength and size — you can try Stephanie Sanzo’s BUILD program on Sweat if these are your fitness goals.
High-intensity interval training (HIIT)
High-intensity interval training can be done anywhere, using just your bodyweight! It’s a fantastic way to get a very effective bodyweight workout in a short amount of time, and you don’t need a lot of equipment.
This style of training often includes plyometric and explosive exercises which are high-intensity and get your heart rate up quickly.
If you haven’t done high-intensity training recently, you may need to build up to it as it can be quite challenging and often include complex movements that may require a level of foundational strength and coordination. Try trainer Samantha Ortiz-Young's Low Impact HIIT with Samantha program to get started or look for alternative lower impact exercises you can incorporate to build your strength and resilience.
You’ll also find high-intensity interval training in Chontel’s FIERCE program, High Intensity Strength at Home with Cass and High Intensity Strength with Cass.
High-intensity resistance training (HIRT)
High-intensity resistance training builds strength by using your bodyweight as resistance, or using weights, while doing high-intensity exercises. You can train at home using equipment like dumbbells or a medicine ball, or use equipment at the gym.
This style of training is highly effective as it continuously challenges your strength and promotes fat burning. You’ll even continue to burn energy long after your workout.
You’ll find high-intensity resistance training throughout High Intensity with Kayla Itsines (formerly BBG) and High Intensity Strength with Kayla (formerly BBG Stronger). There are eight Beginner weeks to help you to build the strength and fitness you’ll need to do full HIRT workouts. This style of training is also in Cass' High Intensity Strength programs.
As many reps as possible (AMRAP)
AMRAP is a form of strength training where you push your body to its maximum effort within a specific time period. Rather than setting a specific number of reps to complete, you will complete as many reps of the exercise as you can during the time set.
It’s important to maintain your form throughout the session even when you begin to tire. AMRAP workouts are usually set up as circuit training and include a period of work followed by a period of rest, typically within 1 minute for example, 45 on 15 off.
This is a high-intensity style of training and it is a very effective way to build strength and overall fitness. You'll find it in Low Impact HIIT with Samantha, Chontel Duncan's FIERCE programs and Cass' High Intensity Strength programs.
Tabata is a form of high-intensity training that challenges both your aerobic and anaerobic systems.
A Tabata workout involves completing each exercise with maximum effort for 20 seconds followed by 10 seconds of rest typically for 8 rounds (four minutes). Workouts are usually short, lasting for around 16 - 30 minutes in total.
Your aim in a Tabata workout is to maintain a high level of intensity for each maximal burst of exercise.
Just like HIIT, it helps if you have a base level of strength before you start doing Tabata training — this training style may not be suitable for beginners as it often includes high intensity, high impact exercises but if you're ready to start building your fitness you can get started with Low Impact HIIT with Samantha using just your bodyweight at home.
Tabata can help you take your strength and fitness to the next level! You’ll find Tabata-style workouts that you can do in the gym in Chontel’s FIERCE program, as well as in Cass' High Intensity Strength programs.
Low-intensity cardio is a great starting place when you first start working out. It can also provide benefits if included in your fitness routine at least once a week — even when you start to incorporate more intense workouts.
While this form of exercise may not seem challenging, it plays an important role in building your cardiovascular fitness, endurance and maintaining your overall wellbeing, particularly as a beginner. Low-intensity steady-state (LISS) cardio, which means working out at approximately 50–70 percent of your maximum heart rate for a steady and sustained period, is included in all Sweat programs.
Forms of low-intensity cardio you might try include walking, cycling or swimming.
Balance and flexibility
If you want to boost your balance and flexibility there are different disciplines you can try on Sweat.
Yoga, barre or Pilates will all improve your overall strength and range of motion, and help you to develop a stronger connection between your mind and your movement, which can benefit you in other programs and in your day-to-day life.
If you’re new to this style of movement, Yoga with Phyllicia is an accessible program to begin your balance and flexibility training. Phyllicia’s program uses slower exercise sequences, giving you time to find stability in each pose or posture.
Barre can be a great option if you want low-impact workouts. Barre with Britany incorporates elements of ballet training, and the classes ensure each muscle group is fatigued using small targeted movements with high repetition, which help build your balance over time. Britany’s low-impact workouts combine barre with high-intensity moves to maximise the benefits of your training, and if you’ve never tried barre before, there are two introductory weeks available.
If you’re ready for Pilates with Sara, this program combines traditional and contemporary Pilates to help you build core strength and improve full-body muscle definition. Sara’s program is a holistic approach to training and will help you create better posture and increase flexibility while challenging you, and there are foundation weeks available if you are a Pilates beginner.
You can use balance and flexibility training as your main style of exercise, or you do sessions to complement other training styles. Even dedicating 20-30 minutes each week to focus on this type of movement can help with your performance and overall wellbeing.
Try a new training style to discover workouts that you love!
Use this guide to identify which style of training you’d like to try if you’re just starting out with fitness.
If you’ve been working out for a while and getting bored with your fitness routine, trying a new training style can help you to rediscover your love of exercise and break through a workout plateau. With so many different options, you’re bound to find something that you genuinely enjoy doing.
What training style would you like to try next? Comment below!
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.