There are so many ways to gain strength from different workouts, whether it's through lifting weights, doing bodyweight exercises, resistance band training, or incorporating functional movements like battle ropes and kettlebell swings, isometrics or plyometrics. Strength can also be developed through activities like yoga, pilates, or even sports that engage multiple muscle groups. And don’t forget stretching. Stretching can help you gain strength too! The key is to find a method that aligns with your goals, fitness level, and what you enjoy, as consistency, proper technique, and cross-training are what ultimately drive progress.
Of course, I prefer the HOTWORX Training Method that incorporates 3D Training (the combination of heat, infrared energy and the right types of exercise), cross-training and consistency. This method continues to yield incredible results for clients at all of the 725+ HOTWORX 24 Hour Infrared Fitness Studios across the U.S. and internationally. HOTWORX continues to explode onto the industry scene because of the incredible customer results from its training method.
I was working out inside of the sauna at the HOTWORX location in Marrero, LA recently and the virtual instructor was Chris Porier. He was a VI a few years ago and then returned to compete again this past summer and won a return spot to the VI line up. I believe that I was taking his new HOT STRETCH session, when I was inspired by a comment that he made about the many different ways that you can gain strength, including from stretching.
I have long been an advocate of cross-training between different workout types to gain strength and to reap the many benefits of combining multiple workout types. Multiple workout types can make you stronger by targeting your muscles in different ways, enhancing your overall fitness and functional strength.
Different workouts engage muscles from various angles and in unique ways. For instance, weightlifting isolates muscles for maximum strength, while activities like yoga, and other forms of isometrics, improve strength through sustained holds and flexibility. Activities like yoga and stretching as part of a cross-training routine help lengthen muscles and improve their range of motion. Workouts like the one of a kind HOT STRETCH from HOTWORX focus on strength almost exclusively through flexibility gains. It is important to note that incorporating flexibility and mobility work will help you reduce stiffness, lower the probability of injury and enhance recovery, which supports overall strength.
Workouts like kettlebell training, plyometrics, or bodyweight exercises mimic real-life movements, helping you build practical strength that translates to everyday activities or sports.
Exercises like Pilates or stability ball workouts improve core strength and balance, supporting other strength-building activities. Cardiovascular-based workouts like circuit training or HIIT build muscular endurance, allowing you to sustain strength over longer periods.
Cross-training, and practice to improve form within strict workout types challenges your muscles in new ways, forcing higher levels of performance and encouraging continued strength gains. Let me be very clear, though. I am advocating discipline to workout types and their consistent flow of exercises while practicing multiple workout types. I am NOT advocating the changing of workout types for every workout, which has caused a great amount of training distortion over the years as trainers have strayed from the discipline of workout flow consistency. Workout consistency rules! It is of paramount importance and is required for your ability to measure your own strength performance gains.
Using multiple workout types through cross-training is excellent for building muscle pliability.
Muscle pliability refers to the ability of muscles to maintain a balance between strength, flexibility, and elasticity, allowing them to stretch, contract, and move efficiently without becoming stiff, rigid, or prone to injury. Pliable muscles are both strong and flexible, which helps them adapt to different movements, recover quickly, and perform optimally in physical activities. Muscle pliability has become a huge area of focus in athletics and especially in the NFL as of recently. Muscle pliability makes for muscle resiliency!
To sum it up, using a mix of workout types ensures your body develops compounded and well-rounded strength, resilience, pliability, and performance. Multiple workout types leads to greater strength gains as opposed to using only one workout type. It’s time to cross-train my friends!
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