Which Training Style is Right For Me?
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:
- Weight 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 select your SWEAT program!
Training styles you can choose from
Whether you just have a pair of workout shoes and a 2m x 2m space or you have a gym membership and access to large equipment, there’s a training style that will suit your lifestyle.
Weight 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 & 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.
You can also train with weights from home with a few pieces of home gym equipment — PWR at Home is designed to guide you through strength training to build lean muscle without the need for a gym membership.
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 — Stephanie Sanzo’s BUILD program for the SWEAT Challenge has an exclusive, dedicated focus workout every week to help you build your glutes.
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 a HIIT workout for beginners to get started or look for alternative lower impact exercises you can incorporate to build your strength and resilience.
You’ll find high-intensity interval training in Chontel’s FIERCE program.
High-intensity resistance training (HIRT)
High-intensity resistance training involves adding weights to high-intensity exercises to build strength. 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 Kayla Itsines’ BBG and BBG Stronger programs. There are eight Beginner weeks to help you to build the strength and fitness you’ll need to do full HIRT workouts.
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.
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. For those who have a base fitness, it can help you to take your strength and fitness to the next level!
You’ll find Tabata-style workouts that you can do in the gym in Chontel Duncan’s SWEAT program FIERCE.
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.
Forms of low-intensity cardio you might try include walking, cycling or swimming.
Balance and flexibility
You can train to improve your balance and flexibility by doing yoga, tai chi, pilates and by stretching regularly. Dedicating 20-30 minutes each week to focusing on balance and flexibility can help with your performance and overall wellbeing.
Try a new training style to discover workouts that you love!
If you’re just starting out with fitness, use this guide to identify which style of training you’d like to try.
If you’re getting bored with your current workout routine, trying out a new training style can help you to rediscover your love of fitness and break through a workout plateau. With so many different options, you’re bound to find something that you genuinely enjoy doing.
The SWEAT Challenge is the perfect time to try out a new training style as we start 2020 stronger together! Join the challenge for this opportunity to access six weeks of exclusive workouts and focus your training alongside women from all over the world.
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.