Unlike what you might have been thinking all along, strength training isn’t just about who can lift the heaviest. While it does involve weights, it isn’t solely about being capable of lifting 100 pound barbells.

It also involves conditioning your body to become stronger, fitter, and more flexible. Resistance training also aids in weight loss when done alongside the right cardio routine.

When it comes to strength training, there are various types, but how do you determine which one is right for you? Is there only one universal method to strength train or is one method better than another? The answer depends on your fitness goal.

Before you even consider strength training, you need to know what your goal is. Do you want to lose weight? Get toned up? Become more flexible? Considering your goal, there are four types of strength training.

Body circuit training

Consider this a bootcamp workout using lighter weights and a range of motions that work out the whole body. Circuit training is good for those new to strength training because it is low impact and makes sure you do not get too sore anywhere. This is also one of the best methods to achieve weight loss over time.

Push and pull training

This type of weight training can be broken down into three muscle groups: the muscles that push, the muscles that pull, and your entire lower body muscles.

One set of muscles is worked out every day and the others are rested. This makes sure all the groups are being worked out without causing strain. This type of training is tremendous for those who want to develop strength in their whole body.

Power training

Also called cross fit or power lifting, this type of training and conditioning focuses on lifting weights, such as squats, snatches, power cleans and deadlifts. These workouts include your whole body and make for a great full-body workout if you are trying to get leaner.

Isometric weight training

This type of strength training involves holding weight in one position for a certain length of time without doing a range of motions. Examples include holding a dumbbell in front of you or a barbell above your head for 30 seconds. Isometric weight training is designed to increase your stamina and make you stronger.

This type of training is ideal for athletes, especially those like gymnasts and rock climbers, which involves holding the body in a single position for long stretches of time.