Total Strength Training

Total strength training, also called resistance exercise, complements aerobic activity and a healthy diet as part of your overall wellness plan. Lifting weights in a gym, balancing on a fitness ball or even performing a set of push-ups by the ocean all serve as forms of strength training that add muscle and improve your body's ability to burn calories. Your bones also benefit from total strength training through increased strength and durability, which lowers your risk for osteoporosis and arthritis, according to the Mayo Clinic. Check with your doctor before starting any strength training plan, especially if you are over 50 or have existing health conditions.

Weightlifting

Most total strength training plans center around lifting weights, which requires the muscles in your body to work against a heavier force. Some people prefer free weights like barbells and dumbbells that allow you to train a variety of muscle groups in one set of repetitions. Ensure you have a workout partner nearby who can help you avoid injury in the event you attempt to lift more weight than your body can safely handle. Most gyms also have weight-resistance machines designed to let you isolate one muscle at a time. Some machines can be restricting, so ensure your comfort level prior to the start of a workout by attempting a few test repetitions.

Body Weight Training

Push-ups, abdominal crunches, pull-ups and squats are body weight activities that are typically included in a total strength training plan. Body weight training offers more convenience than other forms of resistance exercise, as most forms of the activity require no equipment and can be performed inside or outdoors.

Fitness Balls

Fitness balls, also called medicine balls or stability balls, aid your total strength training workout by improving your balance and flexibility, as well as endurance. Fitness balls are ideal for those who seek to build muscles in the hips, abdomen or back -- sometimes referred to as your core muscle group. Some people use fitness balls to strengthen hamstrings prior to an athletic competition or long run, according to the American College of Sports Medicine.

Resistance Tubes

Most athletic stores offer affordable resistance tubing that is compact enough to be carried in a backpack or a suitcase so that you can train away from home. The tubing, which provides resistance when stretched, adds to your total strength training package by letting you test and strengthen your body's smaller muscle groups. Resistance tubes can typically be attached to objects like doors or a pole.

Considerations

The Mayo Clinic recommends a slow start to your total strength training plan, especially if you haven't been previously active. Aim for at least two weekly workouts of no longer than 30 minutes until you are comfortable adding to your schedule. You should notice results within a few weeks. Take a day of rest after every workout to allow your muscles time to recover, although some soreness is normal. Discontinue any workout if you suffer severe pain or dizziness. Total strength training is not recommend without your doctor's permission if you have a heart condition.