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  • Johnny Loreti

Exploring Traditional Strength Training: Methods and Benefits

Updated: Mar 7

traditional strength training

Are you looking to get stronger and feel more confident in your everyday life? One of the most effective ways to achieve this is through traditional strength training.

Whether you're a fitness enthusiast or just starting your journey to a healthier you, understanding the methods and benefits of this type of strength training can make a significant difference in your fitness routine.

In this blog, we'll walk you through the ins and outs of this method of strength training in a way that's easy to understand.

We'll provide real examples of exercises you can do, and we'll highlight the practical benefits you can expect.

So, if you're ready to take your fitness journey to the next level, let's start exploring the world of this kind of strength training together

What is Traditional Strength Training?

The traditional way of strength training is a type of exercise that helps make your muscles stronger and more capable of enduring longer workouts. You achieve this by working against resistance. This resistance can come from various sources, such as:

  • Free weights,

  • Machines, or

  • Your own body weight.

The primary goal of traditional strength training exercises is to increase muscle size, firmness, and overall body strength.

Examples of Traditional Strength Training

Examples of Traditional Strength Training

Now that we know what this type of training is let's look at some common traditional strength training examples:


Squats are similar to the motion of sitting down and then standing up, as if you don't have a chair. They are excellent for working your legs and butt.

To perform squats, start by standing with your feet shoulder-width apart. Bend your knees and lower your body as if you're sitting back into an imaginary chair. Then, stand back up.

Bеnch Prеss

Imagine pushing something heavy away from your chest; that's essentially what a bench press is. It's a great exercise for strengthening your chest, shoulders, and the back of your arms.

To perform a bench press, lie on your back on a bench, lower the weight to your chest, and then push it back up.


Deadlifts are similar to lifting something heavy from the ground. They are excellent for strengthening your lower back, butt, and the back of your thighs.

To perform deadlifts, bend at your hips and knees to grasp a barbell or weights from the ground, and then stand up straight.

Bicеp Curls

Bicep curls are great for building strong arm muscles, particularly your biceps.To perform them, hold a dumbbell or a similar weight in each hand, stand straight with your arms down, and then bend your elbows to lift the weights towards your shoulders.

Lеg Prеss

Leg presses are similar to pushing a heavy object away with your legs. They primarily target your leg muscles, especially your thighs.

To perform leg presses, sit on the leg press machine, place your feet on the platform, and push the weight away by straightening your legs.


This exercise helps strengthen your upper body, particularly your back and arms.

To perform it, hang from a horizontal bar with your palms facing away from you, and pull your body up until your chin is above the bar.


Push-ups involve moving your body up and down while keeping it straight. They primarily target your chest, shoulders, and arms. To perform them, start in a plank position with your hands and toes on the floor, lower your body to the ground, and then push it back up.


Lunges are similar to taking big steps while exercising, and they focus on strengthening your legs and butt.

To perform a lunge, step forward with one foot, lower your body until both knees are bent at 90-degree angles, and then push back up.


Planks are excellent for your core muscles, which include those around your stomach and lower back.

To perform a plank, get into a push-up position, but rest on your forearms and hold your body in a straight line for as long as you can.

Lat Pulldowns

This exercise targets your upper back and arms. Sit at a lat pulldown machine, grasp the bar overhead, and pull it down to your chest while squeezing your shoulder blades together.

Functional Strength Training vs. Traditional Strength Training

Before we delve deeper into the traditional way of strength training, let's briefly compare it to functional strength training.

Functional Strеngth Training

Functional Strength Training

This type of training is akin to preparing for real-life activities. Imagine lifting groceries, carrying a heavy suitcase, or even playing with your kids.

Functional strength training helps you become better at these everyday tasks by incorporating exercises that mimic these movements. It's like getting ready for the challenges life throws at you.

Traditional Strеngth Training

On the other hand, traditional strength training is a bit different. It primarily focuses on working specific muscles, often using machines or weights.

It's like concentrating on particular parts of your body, such as your arms or legs, to make them stronger. This kind of training is more specialized and may not directly relate to everyday activities.

Benefits of Traditional Kinds of Strength Training

The traditional way of strength training offers numerous benefits:

Improvеd Balancе

This method of strength training helps enhance your balance and stability. Consequently, you're less likely to trip or stumble in everyday situations.

Bеttеr Posturе

When you strengthen your back and core muscles, your posture often improves. You'll stand and sit up straighter, reducing the risk of back pain

Enhancеd Mood

Strength training isn't just beneficial for your body; it also positively impacts your mind. It can trigger the release of feel-good chemicals in your brain, which helps reduce stress and anxiety

Incrеasеd Enеrgy

Regular strength training can elevate your overall energy levels, leaving you feeling more energetic throughout the day.

Wеight Management

Building muscle helps burn calories even when you're not working out. So, it can be a valuable tool for weight management or weight loss.

Interested in optimizing muscle growth with hypertrophy specific training? Visit our informative blog on this topic.

Bеttеr Slееp

People who engage in regular strength training often report improved sleep quality. You'll feel more rested and ready to take on the day

Enhancеd Hеart Hеalth

While cardio exercises are great for your heart, strength training can also help lower your blood pressure and reduce the risk of heart disease.

Confidеncе Boost

As you get stronger and see your progress, your self-confidence can soar. You'll feel more capable and accomplished

Joint Hеalth

Strengthening the muscles around your joints can provide better support, reducing the risk of joint pain and injury.


Some studies suggest that regular strength training may be linked to a longer, healthier life. It helps maintain muscle mass as you age, which can be crucial for independent living.

Mеtabolism Boost

As mentioned earlier, building muscle can rev up your metabolism, helping you burn more calories and maintain a healthy weight.

Bеttеr Athlеtic Pеrformancе

Even if you're not an athlete, traditional strength training can improve your performance in sports or recreational activities you enjoy.

Pain Rеliеf

Some people find that strength training helps alleviate chronic pain conditions, such as lower back pain arthritis, by providing better support to the affected areas.

Mеthods of Traditional Way of Strеngth Training

Let’s explore the several methods you can apply in this type of strength training.

Traditional Way of Strеngth Training

Rеsistancе Training Tеchniquеs

Frее Wеights vs. Machinеs:

  • Free weights like dumbbells and barbells allow for more natural movements.

  • Machines can be easier for beginners and offer stability.

Bodywеight Exеrcisеs:

  • Exercises like push-ups and squats use your own body weight for resistance.

  • They are great for building a strong foundation.

Isolation vs. Compound Exеrcisеs:

  • Isolation exercises target specific muscles.

  • Compound exercises work multiple muscles at once, making your workouts more efficient

Training Modalitiеs

High-Intеnsity Training (HIT):

  • Short, intense workouts that maximize muscle engagement


  • Focuses on three main lifts: squat, bench press, and deadlift.

As we’re talking about powerlifting exercises, a common misconception always arises regarding this type of exercise: “Why are Powerlifters Fat?” To debunk this myth, give our blog a thorough read.

Olympic Wеightlifting:


  • Aims to sculpt and build muscle for aesthetics.

Thе Sciеncе Bеhind Strеngth Gains

Musclе Growth

  • When you lift weights, your muscles adapt and get bigger and stronger.

Progrеssivе Ovеrload

  • Gradually increasing the weight or intensity of your workouts to keep challenging your muscles.

Rеst and Rеcovеry

  • Giving your body time to recover is crucial for muscle growth and injury prevention.

If you’re interested in knowing the different types of sport-specific programs, check out our blog regarding this topic.

Traditional Strength Training: Calories Burned

The number of calories burned during traditional strength training varies depending on factors like your weight, the intensity of your workout, and the exercises you perform.

On average, a 30-minute session can burn anywhere from 90 to 180 calories. Keep in mind that the primary goal of strength training is not calorie burn but muscle development.

If you're searching for a top-notch personal training center in the Boston area for your strength training exercises, look no further than Back Bay Fit.

We specialize in providing access to Boston's best personal trainers and coaches, tailoring your training experience to your unique needs and goals.

Our trainers cover various training disciplines, ensuring a perfect match for you.

When you join us, we start with a free phone consultation and an in-person facility tour. Then, we pair you with the right trainer based on your needs and preferences.

We believe that everyone should do strength training, and our clients work with dumbbells, kettlebells, and barbells to get stronger. Your strength gains with us will not only benefit your workouts but also enhance your everyday life.

Book a free consultation with us, and let's get started on your fitness journey

Wrapping Up

In the end, remember that traditional strength training is a simple yet effective way to become stronger and healthier. It's about building muscles, boosting your metabolism, and reducing the risk of injuries.

So, if you want a straightforward and reliable method to improve your fitness, give the traditional way of strength training a try – it's a smart choice for your well-being.


What is non traditional strength training?

Non-traditional strеngth training rеfеrs to unconvеntional mеthods of building strеngth, oftеn using uniquе еquipmеnt or bodywеight еxеrcisеs instеad of traditional wеights and machinеs.

How to do traditional way of strength training?

In traditional strength training, aim to do 3-5 sets of 8-12 reps per exercise. Focus on one muscle at a time, using heavy weights to build strength with simple movements.

Can strength training burn belly fat?

Yes, strength training can help burn belly fat by releasing hormones that promote fat loss, according to a study in the Journal of Applied Physiology.

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