New LifeStyle over 40

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Training types

Different types of exercise

Workout types

Before choosing a beginner bodybuilding routine I want to specify a few aspects:

  1. Try to make a habit of going to the gym and don’t forget that the idea is to go until the end of your life, not for a certain time.
  2. You enter the gym, perform the exercises and leave. Don’t make a lifestyle of spending hours in the gym. Beginners can make progress starting from 2 days a week.
  3. Test exercises, find a good program and do not change the training program from week to week, or month to month.
  4. You need to progressively overload either by increasing weights per repetition or by adding an extra set in order to make progress. Otherwise, the body gets used to it and you will not progress in your training plan.

Full Body


Many underestimate the Full Body training program and consider it a training program for beginners because it can be applied for 2x /week or 3x /week. Recent studies show that there are many bodybuilders who train full body 6 days a week. The full body program can be applied in combination with other training programs such as PPL3x and full body 1x with 4 days per week or with Upper / Lower Body 2x and full body 1x with 3 days per week.


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I think it is the most common program for intermediaries with a training program of 6x / week. As the training style says on the first day, there are push exercises, the second day pull exercises and the third day leg exercises.

Upper/Lower Body

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Like the Full Body, the Upper / Lower body training program is assigned to beginners who want to train 2 days a week. It can be used successfully for those who want to train 3 days a week with a Full Body day and for those who want to train 4 days a week repeating the formula Upper / Low rest Upper / Low.

Bro Split

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Bro split is and has been used by many bodybuilders. These programs divide muscle groups into a 6-day-a-week training program. The latest studies on muscle growth show that a muscle group must be worked twice a week to optimize muscle mass growth and therefore many have opted for other alternative programs or have divided 2 muscle groups per workout per day and thus achieve the same muscle group 2 times a week.

Types of training

Here I will try to explain the types of training as I understood them and I hope to include a wide range of them so you can choose the type of training that will please you most. I would like to point out that there is no ideal type of training that is perfect for everyone, but it does not mean that you cannot find a “suitable” workout for you at the level you are at the moment. I am sure that throughout life everyone change their type of training according to everyone’s needs.

There are types of training where exercises and execution time overlap. Such as endurance training with aerobic training depending on the needs of each individual.

Endurance training

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Endurance growth is the main goal of this type of training, which can include brisk walking, cycling or stepper exercises. Good for greater resistance to physical exertion in daily life, and positive impact on the health of the lungs and cardiovascular system, increased metabolic rate and positive mental effects due to the release of endorphins.

Strength training

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Strength training focuses on developing muscle mass. Recommended for those who want to do bodybuilding, powerlifting, powerbuilding, explosive training, CrossFit or bodyweight training.

Flexibility training

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Flexibility training should be part of any workout. They are ideal both for athletes who want to reduce the risk of injuries, such as muscle strains, and for people who feel less flexible as time goes on, and want to combat this effect of aging.

Balance training

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This type of training is less common. Athletes and sportsmen, whether amateurs or professionals, can thus prevent a number of injuries.

Aerobic training

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This training is characterized by medium or low intensity effort, but of a prolonged duration. Ideal for increasing physical endurance, weight loss, increasing performance and strengthening the cardiovascular system.

Anaerobic training

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Anaerobic training involves above average effort, but of a short duration, in which the muscles consume more oxygen than the body is able to provide. Ideal for those who practice boxing, sprinting, bodybuilding and fast cycling.

Types of fitness training


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CrossFit is a strength, conditioning, and overall fitness program consisting mainly of a mix of aerobic exercise, calisthenics (bodyweight exercises), and Olympic weightlifting.

Calisthenics workout

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Calisthenics (American English) or callisthenics (British English) is a form of strength training consisting of a variety of movements that exercise large muscle groups (gross motor movements), such as standing, grasping, pushing, etc.


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Bodybuilding is the use of progressive resistance exercise to control and develop one’s muscles (muscle building) by muscle hypertrophy for aesthetic purposes. An individual who engages in this activity is referred to as a bodybuilder.

Powerlifting workout

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Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts exercises: squat, bench press, and deadlift. Powerlifting equipment  refers to a supportive bench shirt or squat/deadlift suit or briefs.


Olympic weightlifting, a sport of lifting a weighted barbell over the head, using the snatch and clean-and-jerk styles of lifts; officially called “weightlifting”. Powerlifting, a sport consisting of three types of barbell lift: the squat, bench press, and deadlift.

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High-intensity interval training (HIIT) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.

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