Lifting Heavy? Here Are Some Top Types

lifting heavy

Heavy weight lifting has finally gained the much-deserved attention it deserves in the fitness industry. Lifting is no longer just an aesthetic sport; it is now a staple in workout routines. Whether people are trying to get toned, improve joint health, increase strength or simply improve their overall health, there are many reasons to lift heavy.

If you’re new to weights, here are six different types of heavy lifting and the benefits they offer:

1- Powerlifting

Powerlifting is more about strength building and less for aesthetic purposes. It improves muscle endurance, breathing, and heart health and helps with weight loss. Powerlifters do three types of lifts: the squat, the bench press, and the deadlift. Each lift is performed with maximal weight for a certain number of reps.


  • Improve explosive power
  • Great for developing strength and size
  • Improves cardiovascular health

2- Isometric Weight lifting

Isometric exercises are done by holding a weight in a stationary position. The main focus is on developing tension in the muscles and improving endurance. These exercises are often done by athletes who have to support body weight, such as gymnasts or rock climbers.


  • Built muscle endurance
  • Improve joint stability
  • Great for rehabilitation

3- Strongman Training

Strongman exercises are based on the activities that were once popular in strongman competitions, such as carrying logs or stones. The goal is to develop overall strength and muscle mass. Strongman training often includes odd objects like tires, sandbags, and kegs.


  • Builds strength and power
  • Improves grip strength
  • Can be done with minimal equipment

4- Bodybuilding

Bodybuilding is the most popular type of weightlifting. It’s all about building muscle mass and achieving an aesthetically pleasing physique. Bodybuilders typically exercise with lighter weights but do more reps. Their routine is also muscle-based, meaning each day is dedicated to a different muscle group.


  • Achieves an aesthetic physique
  • Improves muscle definition
  • Build endurance

5- Circuit Weight Training

Circuit weight training is a combination of cardiovascular and strength training. Circuit trainers typically move from one exercise to the next with little rest in between. Some include weights, while others use just body weight or resistance bands. This type of training is popular among those who want to improve their overall fitness level and lose weight.


  • Improve cardiovascular health
  • Build endurance
  • Can be done with minimal equipment

6- Olympic Lifting

Olympic lifting is a bit more technical than powerlifting and includes barbell exercises. Since it’s a competition-based sport, some rules and regulations must be followed. The two main lifts in Olympic lifting are the clean and jerk and the snatch. They require a mix of speed, power, and coordination, so you’ll notice that Olympic lifters are typically leaner and more athletic-looking.


  • Improve coordination and balance
  • Increases flexibility
  • Favored by athletes

No matter your goal, there is a type of heavy lifting to suit your needs. So don’t be afraid to pick up some weights and try it. If you want to start weight training with the best possible results, get in touch with our experts at VIP supreme. We can help you develop a routine tailored to your individual goals.