Strength Training Workouts

Benefits of strength training

Studies have shown that there is a great benefit to strength workouts that include some kind of apparatus for resistance (such as hand weights or rubber bands), or even your own body weight. In fact, total-body strength training videos have received the most positive feedback out of any other home fitness DVD category in recent years. These types of videos may not raise your heart rate and have you breathing as heavily as aerobics videos, but they do provide some cardiovascular benefit. The focus is on building muscle tone, improving balance and strengthening your core  --  the muscles in your torso and pelvic floor. That said, the more modern take on strength training often does include a challenging, heart-pumping cardio element.

Strength training: Total body

Circuit training, for example, has become one of the most popular fitness approaches. This type of training increases heart rate by moving quickly from one exercise to another and usually combines high-intensity aerobics with resistance training to provide an effective, full-body workout. Circuit training exercise DVDs and videos are some of the most highly rated fitness routines we've found. Celebrity trainer Jackie Warner, for example, is known for these types of routines. Her Personal Training with Jackie: Power Circuit Training (*Est. $16) DVD earns our spot as the best reviewed strength training video. The DVD earns accolades from both users and professional publications and online resources, such as Fitness, More, Woman's Day,

FitBottomedGirls.com, ThatsFit.com and more. The DVD includes five different workouts, which can be completed individually or as one longer workout. Reviewers often praise the DVD for its stellar instruction and unique, calorie-torching moves.

Warner's other DVDs -- Workout: One-on-One Training with Jackie (*Est. $10) and Personal Training with Jackie: Xtreme Timesaver Training (*Est. $11), all of which are based on circuit training, also come highly recommended. Other celeb trainers, such as Jillian Michaels and Bob Harper  or "The Biggest Loser," also earn high praise for their circuit-training, total-body videos. Bob Harper: Inside Out Method -- Bob's Workout (*Est. $15) provides two 30-minute circuits: one that is more upper-body focused and one that targets the lower body. Reviewers say these circuits are incredibly difficult and not fit for beginners, but that they provide a solid total-body workout.

Next to Jackie Warner, Jillian Michaels has become a favorite within the lineup of new fitness DVD superstar instructors. Her Jillian Michaels: 30 Day Shred (*Est. $9), which also follows a circuit-style routine, is the top-selling fitness video of all time according to The Wall Street Journal. The video includes three routines of various difficulty levels. For each routine, viewers begin with three minutes of weight lifting, proceed to two minutes of cardio and conclude with one minute of abs. Each routine also includes a warm-up and a post-workout stretching session. As seen on "The Biggest Loser" (it should be noted that as of summer 2011, Michaels left the show to pursue other opportunities), Michaels brings a tough, no-holds-barred attitude to her videos. Some may find this tough love welcome motivation, while others may find it off-putting. Those who prefer a softer approach may like Warner's and Harper's more tempered commentary.  

While these trainers have gained widespread popularity, television-based trainers aren't the only ones offering well-received total body strength training workouts. The Firm (discussed in depth in the series and program section of this guide) is known for a cardio-plus-body-sculpting fitness hybrid called Synergy Training. The videos can be purchased individually and often get strong reviews for their total body toning. Popular editions of the program include The Firm: Burn & Shape (*Est. $12) and The FIRM: Total Body Toner (*Est. $12).

Targeted training: Abs

At one time, there was much more of an emphasis on toning specific parts of the body. Often fitness videos would target the abs or legs or glutes (think back to the Buns of Steel heyday). These types of workouts have become passe, for the most part. Most reviews we've found tend to favor total-body fitness DVDs above these targeted routines.

If you are, however, still looking to target one specific muscle group, there are some options. These videos, again, tend not to rank as high as total-body videos, but can be effective in helping to tone a problem area. Abs-targeted routines are the most commonly seen version of these videos. It is important when looking for a DVD that concentrates on abs to look for one that provides ample instruction and safety tips. When done inappropriately, experts warn, abdominal exercises can put strain on your neck or back. Plus, performing the exercises incorrectly can render them ineffective.

As with the total body category, Jillian Michaels is a top pick for these categorical strength-training videos. We found positive reviews for her 6 Week Six-Pack (*Est. $9). After 45 days of doing the two 30-minute routines -- the second of which is geared toward more advanced fitness enthusiasts -- Michaels promises that you'll see your tummy get tighter and flatter. Reviewers say that both routines are challenging, provide a stellar abdominal workout and help deliver on that promise -- or that at least you'll see some results. 6 Week Six Pack earns accolades from Fitness magazine as one of the top 10 workout DVDs of 2011, and FitBottomedGirls.com gives it one of its highest ratings. Users agree with the experts, as the DVD is one of the top-rated fitness DVDs on Amazon.com. However, there are some complaints. Some reviewers would prefer that Michaels provide more guidance on form and safety during some of the more difficult moves. In addition, they say Michaels' frequent commentary can become tiresome if you work out with the DVD for multiple days in a row. Overall, it is a tough, high-energy, high-intensity core workout that is effective, which is why it earns our Best Reviewed pick.

If you're looking to strengthen your abdominal muscles and core in a more gentle way, consider a Pilates-inspired workout DVD or video. Pilates is based on performing controlled moves, which are completed by activating and contracting your abdominal muscles. Studies have linked Pilates to a stronger overall core, which refers to the muscles of the torso and pelvic floor. We found that several publications and users recommend Pilates-based core routines. The most popular of these is Exhale: Core Fusion - Pilates Plus (*Est. $15). The DVD is broken up into five 10-minute workouts that work different parts of the body while always working the core. Reviewers looking for a challenging abdominal workout rave about this DVD, saying that they like that the routine has a lower impact and intensity than a traditional workout video.

Another popular line of fitness DVDs and videos, 10-Minute Solutions, also offers several tummy-targeting videos. We'll discuss this series more in the time-saving workout section. Still, those who are looking for an abdominal targeting DVD that requires minimal time commitment should consider 10-Minute Solutions: Quick Tummy Toners (*Est. $12) or 10-Minute Solutions: Blast Off Belly Fat (*Est. $10), both of which receive strong user feedback. While somewhat less popular, Personal Training with Jackie: Crunch-Free Xtreme Abs (*Est. $10) and Lose the Belly Flab (*Est. $13) from fitness guru Tracey Mallett also receive positive user-generated reviews.

Advanced workout videos

For advanced fitness enthusiasts looking for an intense, challenging, calorie-blasting workout, some of the more popular workout DVDs are not going to provide the burn you're looking for. Over the years, a category of DVDs that focus on providing high-intensity workouts have emerged. Experts warn that only those who have a high base fitness level should attempt these DVDs. And if you're not sure if you're fit enough, some programs even suggest home fitness level tests prior to beginning the DVD to help prevent injury.

The most well-known purveyors of intense workout-style DVDs are Cathe Friedrich and Jari Love. These two ultra-fit instructors were some of the first to create at-home fitness programs that targeted the advanced viewer. Friedrich, who has received less attention recently, is somewhat of a cult-classic fitness video guru. Since the early 90s, her videos have been the standard by which all challenging home fitness videos and DVDs have been measured. She's been featured on more that 170 videos and DVDs and has created a name for herself by creating incredibly difficult routines. Cathe Friedrich's 4 Day Split Cardio + Weights (*Est. $65) is a two-disc set which includes two full workouts. This and many of her other routines, while not as popular as other fitness DVD lines, do receive good user feedback.

Jari Love receives more media attention and, like Cathe, is known for her calorie-blasting, butt-kicking intense workouts. Love is primarily known as the creator of the no-nonsense Get Ripped! program. There are relatively positive reviews for several videos in this series, including Get Extremely Ripped (*Est. $13) and Get Ripped! 1000 (*Est. $15), the latter of which promises to burn 1,000 calories throughout the routine. While reviewers say that torching 1,000 calories in one routine is unlikely, most do agree that these tough routines will help push your fitness regimen to the next level.

As for Get Extremely Ripped, it receives accolades from CollageVideo.com and FitSugar.com, with the latter naming it one of the top fitness DVDs of 2009. It features two 30-minute heart-pumping routines which can be done separately or in succession. Reviewers say that the exercises lack innovation, but the variety is stellar. Each routine begins with a cardio segment to boost heart rate and there is no time between sets, to keep the heart rate elevated. Some user reviews note that the video production, set, music and fashions feel somewhat dated. Plus, while some reviewers like Jari's cheerful demeanor, others say that the chitchat between the instructor and fitness models feels awkward.