Types of Exercise: Which Ones Are Right for You?
Let’s be real—starting or refining your fitness journey can feel like a puzzle. Should you be lifting weights? Running more? Doing yoga? Maybe all of the above?
If you’ve ever wondered which types of exercise are best for your fitness goals, you’re not alone. The truth is, the best routine isn’t about choosing one type—it’s about understanding how different types of physical activity work together to build a stronger, healthier, more balanced you.
At Brazen Fitness, we believe in smart, personalized training that includes a variety of movement types. Whether you're working out for weight loss, muscle growth, or just more energy for your daily tasks, here’s how to find the right balance.
Why You Should Mix Up Your Exercise Routine
First things first: why should we care about variety in exercise?
Simple. Your body—and your life—needs it.
Engaging in different kinds of exercise helps you:
Build and maintain muscle mass
Improve heart health
Lower your risk of heart disease and other chronic conditions
Increase your energy levels and reduce fatigue
Support your mental health and overall well being
Think of your body like a high-performance machine. If you only train one part (say, only doing cardio or only lifting weights), the rest of your “engine” doesn’t run as efficiently. But with a well-rounded mix, everything from your core strength to your blood pressure gets a boost.
1. Strength Training
Let’s start with one of our favorites: strength training.
Strength training includes exercises that help you build muscle, increase bone density, and stay strong as you age. This type of training is essential for maintaining function, especially as we naturally begin to lose muscle mass over time.
Examples of strength training:
Push ups and pull ups
Lifting dumbbells or barbells
Using resistance bands
Squats and lunges using your own body weight
At Brazen, we often incorporate bodyweight exercises and functional movements that activate multiple muscle groups at once. This is the secret sauce for strength, coordination, and long-term results.
2. Aerobic Exercise
Next up: cardio, also known as aerobic exercise.
Cardio is any physical activity that gets your heart pumping and boosts your heart rate for an extended period. It's a superstar for your cardiovascular system and essential for disease prevention.
Common examples include:
Brisk walking
Climbing stairs
Cycling, swimming, or dance
High intensity interval training (HIIT)
You might hear terms like moderate intensity activity or vigorous intensity activity. Here’s the difference:
Moderate intensity: You’re working but can still talk. Think: a brisk walk or casual bike ride.
Vigorous intensity: You’re breathing hard and can't say more than a few words. Think: HIIT exercises or sprint intervals.
Both types are valuable. Even short bursts of vigorous activity can be super effective for weight loss and improving blood sugar levels.
3. Functional Fitness
This one’s a big part of our culture at Brazen. Functional fitness is all about training your body to perform everyday activities more efficiently and with less risk of injury.
Think about:
Lifting your kid
Carrying groceries
Bending, squatting, reaching
Functional exercises mimic those movements and train multiple muscle groups at once. You’ll often use tools like kettlebells, medicine balls, or just your body weight. The goal is simple: improve how you move in life.
Functional fitness also boosts core strength, balance, and mobility—key ingredients for longevity and injury prevention.
4. CrossFit
At Brazen Fitness, CrossFit is one of our signature programs. It’s a high-intensity style of training that combines:
Strength training
Aerobic activity
Flexibility exercises
Each session is different, but you can expect to lift, jump, row, run, and move with purpose. You’ll use short bursts of effort with structured rest intervals, making it an effective way to boost endurance and build muscle at the same time.
CrossFit is scalable to all fitness levels. Whether you're a beginner or athlete, we’ll meet you where you’re at—and help you grow.
5. Balance Exercises
Balance exercises might sound like something only older adults need—but trust us, everyone benefits from them.
Strong balance helps:
Prevent falls
Improve coordination
Reduce joint pain
Enhance athletic performance
Examples include:
Tai chi
Standing on one foot
Walking heel to toe
These are often recommended by physical therapists, especially for rehab and sports medicine programs. We integrate balance drills into many of our strength and functional workouts too.
6. Flexibility & Stretching
Last, but definitely not least, is flexibility.
Stretching exercises support mobility, reduce stiffness, and lower your risk of injury. They’re also amazing for mental relaxation and recovery.
You’ll often see us include:
Dynamic stretches before workouts
Static stretches afterward
Yoga-inspired flexibility exercises
These are especially important for pregnant women, folks dealing with low intensity activity levels, and anyone feeling a little tight or overworked.
7. Everyday Activities Count, Too
Here’s a cool truth: Not all exercise has to happen in a gym.
Activities like:
Walking your dog
Taking the stairs
Gardening or doing housework
Running after your kids
These are all forms of low intensity activity that keep you physically active and support your goals. It’s all about moving more, more often.
How Much Physical Activity Do You Need?
This varies by person, but most physical activity guidelines recommend:
150–300 minutes of moderate intensity aerobic exercise per week
2+ days of muscle strengthening activities
Balance and flexibility work throughout the week
Not sure how to build a workout routine that covers it all? That’s exactly what we do at Brazen Fitness.
How Brazen Fitness Helps You Move Smarter
Our coaches are here to help you:
Understand your intensity level
Balance different types of exercise
Adapt workouts to your fitness level, schedule, and goals
Stay consistent and see results
We create smart, personalized programs that combine all the essentials—strength training, aerobic exercises, flexibility, and functional fitness—so you can live stronger, longer, and better.
Ready to Get Moving? Let’s Start Together
The best exercise is the one you’ll actually do—and enjoy. At Brazen Fitness, we make movement fun, welcoming, and totally personalized.
Whether you’re starting out or leveling up, we’re here to help you build your best body, mind, and life.
