Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order 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. 

(1) Bodybuilding : Bodybuilders train in a specific manner to achieve a specific goal making their muscles bigger. They tend to lift in the eight- to 12-rep range and only train one muscle group per day, per week. This type of training is the best for making your muscles larger but not necessarily stronger. 

(2) Power Lifting : Power lifting is the best type of training for maximal strength what many people would consider “brute” strength. A power lifter’s goal isn’t appearance, it’s strength. Power lifters focus on lifting an extremely heavy amount of weight for only a few repetitions. 

(3) Circuit Weight Training : Circuit weight training is when you do a number of exercises in quick succession, usually lifting a light amount of weight for a high number of repetitions. For example, doing 20 bench presses, 20 squats and shoulder presses with little or no rest in between. This type of training is ideal for burning fat, increasing endurance and making some gains in strength. 

(4) Isometric Weight Training : Isometric weight training is when you hold a weight up in one position for a given amount of time without going through a range of motion. For example, holding a dumbbell straight in front of you for 30 seconds. This type of training increases your stamina and makes you stronger in the positions you hold. 

(5) High-Volume Training : High volume training is similar to body building in the sense that you only work your muscle groups once a week. This type of training places a strong emphasis on increasing muscular endurance one exercise at a time. Not only does it make your muscles larger, it also makes them better at keeping up a certain amount of resistance for a long period of time. It is done is by performing one exercise at a time, lifting the same amount of weight 10 times for 10 sets. Each week, you try to increase the amount of weight slightly. 

(6) Resistance Bands : With resistance bands you can strengthen and tone all the major muscle groups. The advantage of resistance bands is that you can adjust the resistance, using less resistance when needed or increasing the resistance to increase the challenge. 

(7) Pull-Ups : A pull-up is when your hands are facing away from you. This will work your back and biceps. 

(8) Back Squat: This is the squat movement where the biggest amount of weight is moved. This is the one and original squat movement which has been around for as long as people have been lifting weights.