What are the Different Types of Weight Training Exercises?

T. Davis

Weight training is a form of exercise that is used to build, tone and strengthen the body’s muscles. These exercises normally are performed using weight equipment such as barbells, weight machines and dumbbells. In some cases, the person's body weight might be used as a resistance. To build strength in the body’s muscles, these exercises often are done in multiple sets of repetitions. Some of the different types of weight training exercises are back weight training and chest weight training — both of which also build the arm muscles — as well as leg weight training.

Some weight training exercises concentrate on the chest.
Some weight training exercises concentrate on the chest.

Back weight training, which often is performed to strengthen the upper and lower back muscles, is one of the popular types of weight training exercises. Some of the training exercises for the back are pull-ups, back extensions and rows. Theses exercise can be done using weight equipment such as a chin-up bar or a bench. In addition to a person body’s weight, ankle weights or weight belts can be added for more resistance.

Push-ups strengthen the upper chest muscles.
Push-ups strengthen the upper chest muscles.

Leg weight training, which focuses on building the muscles in the thighs, quadriceps and hamstring area, also is considered to be a popular type of weight training exercise. Some of the leg weight training exercises are leg extensions, leg curls and squats. Leg weight training equipment can be purchased for use at home or can be found at many fitness centers for use by their members. These exercises should be performed slowly in order to not put too much stress on the legs and knees.

Dumbbell curls, seated or standing, are an effective way to build stronger biceps.
Dumbbell curls, seated or standing, are an effective way to build stronger biceps.

Another of the different types of weight training exercises is chest weight training. This training mostly targets the muscles in the upper chest to give them strength and firmness. Some of these exercises are push-ups, the bench press and cable crossovers. Barbells, dumbbells and weight benches can be used during these exercises. It is important to have good form when lifting in order to see results from this type of training.

Barbells can be used in several different exercises, such as the lunge.
Barbells can be used in several different exercises, such as the lunge.

Before starting a weight training exercise program, an individual should consult a medical professional. Beginners should start slowly, doing no more than one set of 12 repetitions per exercise until they feel more comfortable doing more. As with any type of exercise program, it takes time to see a real change in the body. It is recommended that a person allows up to four weeks of weight training exercises to see results if he or she is exercising on a continuous basis. To avoid injuries, proper safety and lifting techniques should be used at all times.

Weight machines are typically made to force the body into the correct lifting position so proper form is kept throughout the exercise.
Weight machines are typically made to force the body into the correct lifting position so proper form is kept throughout the exercise.
Chest presses with dumbbells can be used to strengthen the pectoral muscles.
Chest presses with dumbbells can be used to strengthen the pectoral muscles.
Hand weights can easily be used at home.
Hand weights can easily be used at home.
Pull-ups target the back muscles.
Pull-ups target the back muscles.
Performing squats can help strengthen the thighs and other muscles of the legs and lower back.
Performing squats can help strengthen the thighs and other muscles of the legs and lower back.
Leg extension machines allow users to exercise their quadriceps, or thigh muscles.
Leg extension machines allow users to exercise their quadriceps, or thigh muscles.
Though considered a body-weight exercise, push-ups can strengthen and tone the chest, arms and shoulders.
Though considered a body-weight exercise, push-ups can strengthen and tone the chest, arms and shoulders.
It is important to have good form when lifting in order to see results from weight training exercises.
It is important to have good form when lifting in order to see results from weight training exercises.

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