New to the gym and not sure where to start? Or have you trained Muay Thai or Brazilian jiu-jitsu for a while and want to add lifting without it wrecking your sport? Not all lifting is the same. The different types of weight training use different rep ranges, rest periods and effort levels to produce different results, and choosing the right one for your goal is the first decision to get right. Here is a plain-English introduction from the coaches at Hammer’s Gym in Nunawading, where a huge strength floor, functional area and experienced trainers cover every option below.
Strength training
The goal: lift more weight. Strength work uses heavy loads for low reps, typically 1 to 5 per set, with long rests of three to five minutes and three to five sets per exercise. It centres on compound barbell lifts such as squats, deadlifts and presses, though kettlebells and functional equipment work too. Effort is usually kept a little in reserve, around a 7 or 8 out of 10, so you can lift heavy again next session.
Who it suits: anyone wanting to get genuinely strong, and athletes who want more power for their sport. You can add conditioning by staying active during rests with skipping, shadow-boxing or walking.
A note for fighters: strength training complements MMA, boxing and wrestling, but do not push it to the point of depletion. Leave reps in the bank so it adds to your craft rather than taking from it. See strength training for martial arts.
Hypertrophy training
The goal: build muscle size. Hypertrophy work uses moderate loads for 8 to 12 reps (sometimes up to 20), three to five sets per exercise, with rests of one to two minutes, and takes sets close to failure. It mixes compound lifts with isolation exercises for the areas you want to grow, and it is the style most bodybuilders use. You are not leaving much in the tank when you walk out.
Who it suits: anyone wanting more muscle, a better shape or a higher metabolism. Read how to structure a balanced gym program.
A note for weight-class athletes: hypertrophy can make or break you. If you want to move up a division, it is exactly right; if you already struggle to make weight, strength, calisthenics or functional training may be the smarter approach.
Calisthenics (bodyweight training)
The goal: strength, control and endurance using your own body. Push-ups, pull-ups, dips, squats, lunges and their many progressions can give you a full-body workout anywhere with a wall and a bar. Reps are usually moderate to high and effort ranges from easy to failure, because bodyweight is the safest form of training to push hard.
Who it suits: beginners, because there is room to learn good form without 100 kg on your back; anyone who travels; and every martial artist, since calisthenics builds the relative strength and endurance that combat sports demand. It scales in both directions: if five reps is your limit, that is your set; if fifty is, you can still find a challenge.
Other approaches worth knowing
- Power training: fast, explosive lifts and jumps at moderate loads for athletic performance. See plyometric training.
- Functional and kettlebell training: swings, carries, sled work and circuits that build strength and conditioning together.
- Muscular endurance: lighter loads for 15 or more reps, useful for conditioning and rehab.
Which type of weight training is best for you?
It depends on your health, lifestyle and goals, and most good programs blend more than one. A typical beginner might start with calisthenics and machine work to learn movement, add hypertrophy-style training for muscle, then layer in heavier strength work once technique is solid. A fighter might run two strength sessions a week with calisthenics in class. There are benefits and trade-offs to each, and the right answer changes as you progress. Our free weights vs machines guide covers the equipment side of the same question.
Get a program written for you
If you are unsure where to begin or want to take your training up a level, book a session with one of our personal trainers, who will write a program around your goals and teach you correct form from day one. Train it on the Hammer’s Gym floor, 24/7, in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster. New here? Claim a free one-day trial. Happy training.