An Understanding of Weight Training
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
Weight training differs from bodybuilding, weightlifting, power lifting and strongman, which are sports rather than forms of exercise. Weight training, however, is often part of the athlete's training regimen.
Weight training vs. Strength Training
Strength training is an inclusive term for all types of exercise devoted towards increasing muscular strength and size (as opposed to muscular endurance, associated with aerobic exercise, or flexibility, associated with stretching exercise like yoga or pilates, though endurance and flexibility can improve as a byproduct of training). Weight training is one type of strength training and the most common, seen by all but specialists as synonymous with strength training. The difference between weight training and other types of strength training is how the opposition to muscular contraction is generated. Resistance training uses elastic or hydraulic forces to oppose muscular contraction and isometric exercise uses structural or intramuscular forces (e.g. doorways or the body's own muscles).
Basic Training Principles
The basic principles of weight training are essentially identical to those of strength training, and involve a manipulation of the number of repetitions (reps), sets, tempo, exercise types and weight moved to cause desired increases in strength, endurance, size or shape. The specific combinations of reps, sets, exercises and weight depends upon the aims of the individual performing the exercise; sets with fewer reps can be performed with heavier weights, but have a reduced impact on endurance.
In addition to the basic principles of strength training, a further consideration added by weight training is the equipment used. Types of equipment include barbells, dumbbells, pulleys and stacks in the form of weight machines or the body's own weight in the case of chin-ups and push-ups. Different types of weights will give different types of resistance, and often the same absolute weight can have different relative weights depending on the type of equipment used. For example, lifting 10 kilograms using a dumbbell requires significantly more force than moving 10 kilograms on a weight stack due to the use of pulleys.
Weight training also requires the use of 'good form', performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called 'cheating'). Failure to use good form during a training set can result in injury or a failure to meet training goals - since the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength.
Weight training can be a very effective form of strength training because exercises, weights, sets and reps can be precisely manipulated to challenge individual muscle groups in a way found to be the most effective for the individual. Other strength training exercises or equipment may lack the flexibility and precision that weights offer, and often cannot be safely taken to the point of momentary muscular failure.
Types of Training Exercises
Isotonic and plyometric exercises
These terms combine the prefix "iso" (meaning "same") with "tonic" (strength) and "plio" (more) with "metric" (distance). In "isotonic" exercises the force applied to the muscle does not change (while the length of the muscle decreases or increases) while in "plyometric" exercises the length of the muscle stretches and contracts rapidly to increases the power output of a muscle.
Weight training is primarily an isotonic form of exercise, as the force produced by the muscle to push or pull weighted objects should not change (though in practice the force produced does decrease as muscles fatigue). Any object can be used for weight training, but dumbbells, barbells and other specialized equipment are normally used because they can be adjusted to specific weights and are easily gripped. Many exercises are not strictly isotonic because the force on the muscle varies as the joint moves through its range of motion. Movements can become easier or harder depending on the angle of muscular force relative to gravity - for example, a standard biceps curl becomes easier as the hand approaches the shoulder as more of the load is taken by the structure of the elbow. Certain machines such as the Nautilus involve special adaptations to keep resistance constant irrespective of the joint angle.
Plyometric exercises exploits the stretch-shortening cycle of muscles to enhance the myotatic (stretch) reflex. This involves rapid alternation of lengthening and shortening of muscle fibers against resistance. The resistance involved is often a weighted object such as a medicine ball, but can also be the body itself as in jumping exercises. Plyometrics is used to develop explosive speed, and focuses on maximal power instead of maximal strength by compressing the force of muscular contraction into as short a period as possible, and may be used to improve the effectiveness of a boxer's punch, or to increase the vertical jumping ability of a basketball player.
Isolation Exercises vs. Compound Exercises
The leg extension is an isolation exercise. An isolation exercise is one where the movement is restricted to one joint and one muscle group. For example, the leg extension is an isolation exercise for the quadriceps. Specialized types of equipment are used to ensure that other muscle groups are only minimally involved, they just help the individual maintain a stable posture, and movement occurs only around the knee joint. Most isolation exercises involve machines rather than dumbbells and barbells (free weights), though free weights can be used when combined with special positions and joint bracing.
Compound exercises work several muscle groups at once, and include movement around two or more joints. For example, in the leg press movement occurs around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves the hamstrings, glutes and calves.
Compound exercises are generally similar to the ways that people naturally push, pull and lift objects, whereas isolation exercises often feel a little unnatural. Compound exercises generally involve dumbbells and barbells (free weights), involving more muscles to stabilize the body and joints as well as move the weight.
The leg press is a compound exercise. Each type of exercise has its uses. Compound exercises build the basic strength that is needed to perform everyday pushing, pulling and lifting activities. Isolation exercises are useful for "rounding out" a routine, by directly exercising muscle groups that cannot be fully exercised in the compound exercises.
The type of exercise performed also depends on the individual's goals. Those who seek to increase their performance in sports would focus mostly on compound exercises, with isolation exercises being used to strengthen just those muscles that are holding the athlete back. Similarly, a power lifter would focus on the specific compound exercises that are performed at power lifting competitions. However, those who seek to improve the look of their body without necessarily maximizing their strength gains (including bodybuilders) would put more of an emphasis on isolation exercises. Both types of athletes, however, generally make use of both compound and isolation exercises.
Free weights vs. Weight Machines
Swiss balls allow a wider range of free weight exercises to be performed. They are also known as exercise balls, fitness balls, gym balls, sports balls, therapy balls or body balls. They are sometimes confused with medicine balls. Free weights are dumbbells, barbells, and kettle bells. Unlike weight machines, they do not constrain users to specific, fixed movements, and therefore require more effort from the individual's stabilizer muscles. It is often argued that free weight exercises are superior for precisely this reason.
As weight machines can go some way toward preventing poor form, they are somewhat safer than free weights for novice trainees. Moreover, since users need not concentrate so much on maintaining good form, they can focus more on the effort they are putting into the exercise. However, most athletes, bodybuilders and serious fitness enthusiasts prefer to use compound free weight exercises to gain functional strength.
Some free weight exercises can be performed while sitting or lying on a Swiss ball. This makes it more difficult to maintain good form, which helps to exercise the deep torso muscles that are important for maintaining posture.
There are a number of weight machines that are commonly found in neighborhood gyms. The Smith machine is a barbell that is constrained to move only vertically upwards and downwards. The cable machine consists of two weight stacks separated by 2.5 meters, with cables running through adjustable pulleys (that can be fixed at any height) to various types of handles. There are also exercise-specific weight machines such as the leg press. A multi-gym includes a variety of exercise-specific mechanisms in one apparatus.
One limitation of many free weight exercises and exercise machines is that the muscle is working maximally against gravity during only a small portion of the lift. Some exercise-specific machines feature an oval cam (first introduced by Nautilus) which varies the resistance so that the resistance and the muscle force required, remains constant throughout the full range of motion of the exercise.
Exercises for specific muscle groups
The back extension should be left to the end of the workout, because in other exercises the lower back muscles are used to keep the back straight. This is not possible if the muscles have already been exercised and exhausted. Weight trainers commonly divide the body's individual muscles into ten major muscle groups. These do not include the hip, neck and forearm muscles, which are rarely trained in isolation. The large muscles of the lower body are normally trained before the smaller muscles of the upper body, because these first exercises require more physical and mental effort. The core muscles of the torso are trained before the shoulder and arm muscles that assist them. Exercises often alternate between "pushing" and "pulling" movements to allow their specific supporting muscles time to recover.
Comparison to other types of strength training
The benefits of weight training overall are comparable to most other types of strength training - increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate and postural support. There are benefits and limitations to weight training as compared to other types of strength training.
Weight training versus resistance training
Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Weight training provides the majority of the resistance at the beginning, initiation joint angle of the movement, when the muscle must overcome the inertia of the weight's mass. After this point the overall resistance alters depending on the angle of the joint. In comparison, hydraulic resistance provides a fixed amount of resistance throughout the range of motion, depending on the speed of the movement. Elastic resistance provides the greatest resistance at the end of the motion, when the elastic element is stretched to the greatest extent.
Weight training versus isometric training
Isometric exercise provides a fixed amount of resistance based on the force output of the muscle. This strengthens the muscle at the specific joint angle at which the isometric exercise occurs, with some lesser gains in strength also occurring at proximal joint angles. In comparison, weight training strengthens the muscle throughout the range of motion the joint is trained in, causing an increase in physical strength from the initiating through to terminating joint angle.
Weight training and bodybuilding
Although weight training is similar to bodybuilding, they have different objectives. Bodybuilders compete in bodybuilding competitions; they train to maximize their muscular size and develop extremely low levels of body fat. In contrast, most weight trainers train to improve their strength and anaerobic endurance while not giving special attention to reducing body fat below normal. Weight trainers tend to focus on compound exercises to build basic strength, whereas bodybuilders often use isolation exercises to visually separate their muscles, and to improve muscular symmetry.
However, the bodybuilding community has been the source of many of weight training's principles, techniques, vocabulary, and customs. Weight training does allow tremendous flexibility in exercises and weights which can allow bodybuilders to target specific muscles and muscle groups, as well as attain specific goals.
Mazoezi ya uzito ni aina ya kawaida ya mafunzo ya nguvu kwa ajili ya kuendeleza nguvu na ukubwa wa misuli ya mifupa. Inatumia nguvu ya mvuto (kwa namna ya viboko vyenye uzito, dumbbells au stacks za uzito) kupinga nguvu inayotokana na misuli kupitia mkato wa concentric au eccentric. Mazoezi ya uzito hutumia vifaa mbalimbali maalumu ili kulenga vikundi maalum vya misuli na aina za mwendo. Mazoezi ya uzito ni tofauti na kujenga mwili, kuinua uzito, kuinua nguvu na mtu mwenye nguvu, ambayo ni michezo badala ya aina za mazoezi. Hata hivyo, mara nyingi mazoezi ya uzito ni sehemu ya mazoezi ya mwanariadha. Mafunzo ya uzito dhidi ya Mazoezi ya nguvu ni aina ya mazoezi ya mwili ambayo huongeza nguvu na ukubwa wa misuli (kinyume na uvumilivu wa misuli, unaohusishwa na mazoezi ya aerobic, au kubadilika, unaohusishwa na mazoezi ya kunyoosha kama yoga au pilates, ingawa uvumilivu na kubadilika kunaweza kuboresha kama matokeo ya mafunzo). Mazoezi ya uzito ni aina moja ya mafunzo ya nguvu na ya kawaida zaidi, inayoonekana na wote isipokuwa wataalamu kama sawa na mafunzo ya nguvu. Tofauti kati ya mazoezi ya uzito na aina nyingine za mazoezi ya nguvu ni jinsi upinzani kwa contraction misuli ni zinazozalishwa. Mazoezi ya upinzani hutumia nguvu za elastic au hydraulic kupinga mkato wa misuli na mazoezi ya isometric hutumia nguvu za muundo au intramuscular (kwa mfano, nguvu za misuli). Vipande vya mlango au misuli ya mwili. Kanuni za msingi za mafunzo ya uzito ni sawa na zile za mafunzo ya nguvu, na zinahusisha udhibiti wa idadi ya marudio (reps), seti, tempo, aina za mazoezi na uzito uliohamishwa ili kusababisha ongezeko la nguvu, uvumilivu, ukubwa au umbo. Mchanganyiko wa jumla wa reps, seti, mazoezi na uzito hutegemea malengo ya mtu anayefanya mazoezi; seti na reps chache zinaweza kufanywa na uzito mzito, lakini zina athari ndogo kwa uvumilivu. Mbali na kanuni za msingi za mazoezi ya nguvu, jambo jingine linalotambuliwa na mazoezi ya uzito ni vifaa vinavyotumiwa. Vifaa vya mazoezi ni pamoja na barbell, dumbbells, pulleys na stacks katika fomu ya mashine ya uzito au uzito wa mwili mwenyewe katika kesi ya chin-ups na push-ups. Aina tofauti za uzito hutoa aina tofauti za upinzani, na mara nyingi uzito sawa wa jumla unaweza kuwa na uzito tofauti wa jamaa kulingana na aina ya vifaa vinavyotumiwa. Kwa mfano, kuinua kilo 10 kwa kutumia dumbbell inahitaji nguvu zaidi kuliko kusonga kilo 10 kwenye stack ya uzito kwa sababu ya matumizi ya pulleys. Mazoezi ya uzito pia yanahitaji matumizi ya 'fomu nzuri', kufanya harakati na kundi sahihi la misuli, na si kuhamisha uzito kwa sehemu tofauti za mwili ili kuhamisha uzito mkubwa (inaitwa 'kudanganya'). Kushindwa kutumia fomu nzuri wakati wa seti ya mafunzo inaweza kusababisha majeraha au kushindwa kufikia malengo ya mafunzo - kwa kuwa kikundi cha misuli kinachotakiwa hakipingwa vya kutosha, kizingiti cha mzigo wa ziada haifiki kamwe na misuli haipati nguvu. Mazoezi ya uzito inaweza kuwa njia bora ya mafunzo ya nguvu, kwa sababu mazoezi, uzito, seti na reps inaweza kuwa manipulated kwa usahihi changamoto ya vikundi vya misuli ya mtu binafsi kwa njia ambayo kupatikana kuwa na ufanisi zaidi kwa mtu binafsi. Mazoezi mengine ya mazoezi ya nguvu au vifaa vinaweza kukosa kubadilika na usahihi ambao uzito hutoa, na mara nyingi haziwezi kuchukuliwa kwa usalama hadi hatua ya kushindwa kwa misuli ya muda. "Kama ilivyoelezwa hapo juu, mazoezi ya plyometric na isotonic ni ""mfano wa mazoezi ya kawaida"" na ""mfano wa mazoezi ya kawaida"" na ""mfano wa mazoezi ya kawaida"" na ""mfano wa mazoezi ya kawaida"" na ""mfano wa mazoezi ya kawaida.""" Katika mazoezi ya isometric, nguvu inayotumika kwa misuli haibadiliki (wakati urefu wa misuli unapungua au kuongezeka), wakati katika mazoezi ya plyometric, urefu wa misuli huinuka na kukata haraka ili kuongeza nguvu ya misuli. Mazoezi ya uzito ni aina ya mazoezi ya isotonic, kama nguvu zinazozalishwa na misuli kushinikiza au kuvuta vitu vyenye uzito haipaswi kubadilika (ingawa katika mazoezi nguvu zinazozalishwa hupungua kama misuli uchovu). Vitu vyote vinaweza kutumiwa kwa mazoezi ya uzito, lakini dumbbells, barbell na vifaa vingine maalum hutumiwa kwa kawaida kwa sababu zinaweza kurekebishwa kwa uzito maalum na huchukuliwa kwa urahisi. Mazoezi mengi si ya isotoni kwa sababu nguvu inayowakabili misuli hutofautiana kadiri kiungo hicho kinavyosonga. Harakati zinaweza kuwa rahisi au ngumu zaidi kulingana na pembe ya nguvu ya misuli ikilinganishwa na mvuto - kwa mfano, curl ya kawaida ya biceps inakuwa rahisi wakati mkono unakaribia bega, kwani mzigo zaidi unachukuliwa na muundo wa kiwiko. Mashine fulani kama vile Nautilus zinahusisha marekebisho maalum ili kuweka upinzani wa mara kwa mara bila kujali pembe ya pamoja. Mazoezi ya Plyometric hutumia mzunguko wa kunyoosha-kupunguza misuli ili kuboresha myotatic (kunyoosha) reflex. Hii inahusisha kubadilishana kwa haraka kwa urefu na upungufu wa nyuzi za misuli dhidi ya upinzani. Mara nyingi upinzani unaohusika ni kitu chenye uzito kama vile mpira wa dawa, lakini pia inaweza kuwa mwili wenyewe kama katika mazoezi ya kuruka. Plyometrics ni mbinu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu ya nguvu. Mazoezi ya Kutengwa dhidi ya Mazoezi ya Mchanganyiko Kupanua mguu ni zoezi la kutengwa. Mazoezi ya kutengwa ni yale ambayo mwendo umepunguzwa kwa sehemu moja ya mwili na kikundi kimoja cha misuli. Kwa mfano, kunyoosha miguu ni zoezi la kutenganisha quadriceps. Vifaa maalum hutumiwa kuhakikisha kwamba vikundi vingine vya misuli vinahusika kidogo tu, husaidia tu mtu kudumisha msimamo thabiti, na harakati hutokea tu karibu na kiungo cha goti. Mazoezi mengi ya kutengwa yanahusisha mashine badala ya dumbbells na barbell (uzito wa bure), ingawa uzito wa bure unaweza kutumika wakati unaunganishwa na nafasi maalum na kuimarisha pamoja. Mazoezi ya mchanganyiko hufanya kazi vikundi kadhaa vya misuli kwa wakati mmoja, na hutia ndani mwendo kuzunguka viungo viwili au zaidi. Kwa mfano, katika shinikizo la mguu harakati hutokea karibu na viungo vya kiuno, goti na mguu. Mazoezi haya hutumiwa hasa kuendeleza quadriceps, lakini pia inahusisha hamstrings, glutes na ndama. Mazoezi ya mchanganyiko ni sawa na jinsi watu wanavyoinua, kusukuma na kuinua vitu, wakati mazoezi ya kujitenga mara nyingi huhisi kuwa ya asili. Mazoezi ya mchanganyiko kwa ujumla huhusisha dumbbells na barbell (uzito huru), kuhusisha misuli zaidi ili kuimarisha mwili na viungo na pia kuhamisha uzito. Kufanya mazoezi ya miguu ni zoezi lenye mambo mengi. Kila aina ya mazoezi ina matumizi yake. Mazoezi ya mchanganyiko hujenga nguvu za msingi zinazohitajika kufanya shughuli za kila siku za kusukuma, kuvuta na kuinua. Mazoezi ya kutengwa ni muhimu kwa "kuzunguka" utaratibu, kwa kufanya mazoezi ya moja kwa moja ya vikundi vya misuli ambavyo haviwezi kufanywa kikamilifu katika mazoezi ya mchanganyiko. Aina ya mazoezi yanayofanywa pia hutegemea malengo ya mtu. Kwa wale wanaotaka kuongeza utendaji wao katika michezo, watazingatia mazoezi ya mchanganyiko, na mazoezi ya kutengwa yanatumiwa kuimarisha misuli ambayo inawashikilia wanariadha nyuma. Vivyo hivyo, mtu anayeinua nguvu angekazia fikira mazoezi hususa ya mchanganyiko yanayofanywa katika mashindano ya kuinua nguvu. Hata hivyo, wale ambao wanatafuta kuboresha sura ya mwili wao bila lazima kuongeza nguvu zao (ikiwa ni pamoja na wajenzi wa mwili) ingekuwa kuweka msisitizo zaidi juu ya mazoezi ya kutengwa. Hata hivyo, kwa kawaida aina zote mbili za wanariadha hutumia mazoezi ya mchanganyiko na ya kujitenga. Uzito wa bure dhidi ya Mashine za Uzito mipira ya Uswisi inaruhusu aina pana ya mazoezi ya uzito huru kufanywa. Pia huitwa mpira wa mazoezi, mpira wa mazoezi, mpira wa mazoezi ya mwili, mpira wa michezo, mpira wa matibabu au mpira wa mwili. Nyakati nyingine wao huchanganyikiwa na mipira ya dawa. Vipimo vya bure ni dumbbells, barbells, na kengele kettle. Tofauti na mashine za uzito, hazimzuia mtumiaji kufanya harakati maalum, na kwa hivyo zinahitaji juhudi zaidi kutoka kwa misuli ya mtu binafsi ya utulivu. Mara nyingi inasemekana kwamba mazoezi ya uzito huru ni bora kwa sababu hiyo hasa. Kama mashine uzito inaweza kwenda njia fulani kuelekea kuzuia fomu mbaya, wao ni kiasi fulani salama kuliko uzito bure kwa ajili ya wanafunzi novice. Kwa kuongezea, kwa kuwa watumiaji hawahitaji kuzingatia sana kudumisha umbo zuri, wanaweza kuzingatia zaidi juhudi wanazofanya katika mazoezi. Hata hivyo, wanariadha wengi, bodybuilders na wapenzi wa fitness kubwa wanapendelea kutumia mchanganyiko bure uzito mazoezi ya kupata nguvu ya kazi. Baadhi ya mazoezi ya uzito huru yanaweza kufanywa huku ukiketi au ukilala juu ya mpira wa Uswisi. Hii hufanya iwe vigumu kudumisha fomu nzuri, ambayo husaidia kufanya mazoezi ya misuli ya ndani ya mwili ambayo ni muhimu kwa kudumisha msimamo. Kuna mashine kadhaa za kuinua uzito ambazo hupatikana kwa kawaida katika mazoezi ya mwili ya ujirani. Mashine ya Smith ni barbell ambayo ni vikwazo kwa hoja tu wima juu na chini. Mashine ya kebo inajumuisha stacks mbili za uzito zilizotenganishwa na mita 2.5 na kebo zinazopita kupitia pulleys zinazoweza kurekebishwa (ambazo zinaweza kuwekwa kwa urefu wowote) kwa aina mbalimbali za kushughulikia. Pia kuna mashine za kupima uzito hususa kwa ajili ya mazoezi kama vile mashine za kupima miguu. Multi-gym inajumuisha aina mbalimbali za utaratibu maalum wa mazoezi katika kifaa kimoja. Mipaka ya mazoezi mengi ya uzito huru ni kwamba misuli inafanya kazi kwa kiwango cha juu dhidi ya mvuto wakati wa sehemu ndogo tu ya kuinua. Baadhi ya mashine za mazoezi maalum zina cam oval (kuanzishwa kwanza na Nautilus) ambayo inabadilisha upinzani ili upinzani na nguvu ya misuli inayohitajika, inabaki mara kwa mara katika wigo kamili wa mwendo wa mazoezi. Mazoezi kwa ajili ya vikundi maalum vya misuli: Mwelekeo wa nyuma unapaswa kuachwa hadi mwisho wa mazoezi, kwa sababu katika mazoezi mengine misuli ya chini ya mgongo hutumiwa kuweka mgongo sawa. Hilo haliwezekani ikiwa misuli tayari imefanyiwa mazoezi na kumechoka. Kwa kawaida, wanamichezo wa kuimarisha misuli hugawanya misuli ya mwili katika vikundi vikubwa kumi vya misuli. Hizi hazijumuishi misuli ya kiuno, shingo na mkono, ambayo ni nadra mafunzo katika kutengwa. Misuli mikubwa ya sehemu ya chini ya mwili hufundishwa kabla ya misuli midogo ya sehemu ya juu ya mwili, kwa sababu mazoezi haya ya kwanza yanahitaji juhudi zaidi za kimwili na akili. Misuli ya msingi ya mwili hufundishwa kabla ya misuli ya bega na mkono inayowasaidia. Mazoezi mara nyingi hubadilishana kati ya "kusukuma" na "kuvuta" harakati kuruhusu misuli yao maalum ya msaada wakati wa kupona. Kwa ujumla, faida za mazoezi ya uzito ni sawa na aina nyingine za mazoezi ya nguvu - kuongezeka kwa misuli, nguvu ya tendon na ligament, wiani wa mifupa, kubadilika, sauti, kiwango cha kimetaboliki na msaada wa postural. Kuna faida na mapungufu ya mafunzo ya uzito ikilinganishwa na aina nyingine za mafunzo ya nguvu. Mazoezi ya nguvu dhidi ya mazoezi ya upinzani Mazoezi ya upinzani yanahusisha matumizi ya upinzani wa elastic au hydraulic kwa mkato badala ya mvuto. Mazoezi ya uzito hutoa sehemu kubwa ya upinzani mwanzoni mwa mwendo, wakati misuli inapaswa kushinda inertia ya uzito. Baada ya hatua hii upinzani wa jumla hubadilika kulingana na pembe ya pamoja. Kwa kulinganisha, upinzani wa hydraulic hutoa kiasi cha kudumu cha upinzani katika mbalimbali ya mwendo, kulingana na kasi ya mwendo. Upinzani elastic hutoa upinzani mkubwa katika mwisho wa harakati, wakati kipengele elastic ni kunyoosha kwa kiwango kikubwa. Isometric mazoezi hutoa kiasi cha kudumu cha upinzani kulingana na nguvu ya nje ya misuli. Hii huimarisha misuli katika pembe maalum ya pamoja ambayo mazoezi ya isometric hutokea, na baadhi ya faida ndogo katika nguvu pia hutokea katika pembe za karibu za pamoja. Kwa kulinganisha, mazoezi ya uzito huimarisha misuli katika wigo wote wa mwendo ambao viungo vimefundishwa, na kusababisha ongezeko la nguvu ya kimwili kutoka kwa kuanza hadi kumaliza pembe ya viungo. Ingawa mazoezi ya uzito ni sawa na mazoezi ya mwili, yana miradi tofauti. Watengenezaji wa miili wanashindana katika mashindano ya kujenga miili; wao hufundisha ili kuongeza ukubwa wa misuli yao na kukuza viwango vya chini sana vya mafuta ya mwili. Kwa kulinganisha, wengi wa mafunzo ya uzito mafunzo ya kuboresha nguvu zao na anaerobic uvumilivu wakati si kutoa tahadhari maalum kwa kupunguza mafuta ya mwili chini ya kawaida. Waendeshaji wa uzito huwa na kuzingatia mazoezi ya mchanganyiko ili kujenga nguvu ya msingi, wakati wajenzi wa mwili mara nyingi hutumia mazoezi ya kutengwa ili kutenganisha misuli yao, na kuboresha usawa wa misuli. Hata hivyo, jamii ya wajenzi wa miili imekuwa chanzo cha kanuni nyingi za mazoezi ya uzito, mbinu, msamiati, na desturi. Mazoezi ya uzito hutoa kubadilika kwa mazoezi na uzito, ambayo inaweza kuruhusu wajenzi wa mwili kulenga misuli maalum na vikundi vya misuli, na kufikia malengo maalum.