The Six Forms of Resistance For Strength Training 

By Rick Morris

There are six primary types resistance for strength training. Each type of strength training resistance has its own characteristics and advantages.

Body weight

The resistance of body weight is caused by gravity. The direction of pull is straight down. Since these types of exercises can, in most cases, be performed without purchasing any special equipment, they are very inexpensive. Many excellent exercises can be designed using body weight.

Manual resistance

Manual resistance can be supplied by an opposing limb or by an exercise partner. An example is performing a knee extension exercise with your partner supplying the resistance by holding your ankle or by yourself by crossing the opposing leg over the exercising leg.

Isometric exercises can also be designed using this technique. Isometric exercises are when the muscle is contracted against resistance, but no movement takes place.

Free weights

Free weights have the advantage of allowing movements across more than one joint and across more than one plane of motion. This type of exercise requires the use of additional muscle groups to stabilize or "balance" the weight. The stabilizing muscles will balance the weight and keep the path of the exercise "on target" while the primary muscle being exercised pushes or pulls the weight against gravity. Free weights require greater balance and coordination than other types of resistance.

Resistance machines

Resistance machines are available in many different forms. The most common type of machine uses weight plates. Moving a locking pin to engage more or less plates changes the weight.

Two other types of resistance machines are hydraulic and air cylinder machines. Both of these machines use either hydraulic or air pressure to exert force. In most of these types of machines the resistance increases as you increase the force of the exercise. This allows maximal force to be exerted throughout the range of motion.

Resistance machines have the advantage of safety. There are no weights to drop. There is not a need for highly developed balance and coordination skills that are required for free weights, which makes this a good entry level type of exercise machine.

These machines also have some disadvantages. They often limit you to single joint and single plane of motion exercises. They do not require the use of many stabilizing muscles which takes away some of the effectiveness of the exercise. Some resistance machines cannot be adjusted property for differences in limb lengths and sizes. If the proper adjustments cannot be made, the path of the motion of the exercise will be incorrect and will result in an inefficient and sometimes risky exercise.

There is another type of resistance machine that uses resistance rods.  This machine uses a series of resistance rods which are attached to cables. These rods bend to supply the resistance. This machine combines the advantages of free weights with the safety of an exercise machine. Movements across multiple joints and through several planes of motion are possible.

Exercise bands

Exercise bands are rubber bands or tubing that can be secured on one end and stretched to provide resistance. The bands supply greater resistance as they are stretched farther. This is suitable for movements that are weaker at the beginning of the movement and become stronger towards the end. These bands and tubing are inexpensive and are ideal for exercising when traveling. The bands can be easily packed in a small area of a suitcase or travel bag.