Anaerobic exercise: Benefits, types, tips, diet, risks

Anaerobic exercise is a cornerstone for those looking to boost strength, power, and overall physical prowess.

Contrary to its aerobic counterpart which prioritizes endurance, anaerobic workouts focus on short bursts of high-intensity activities. 

The advantages are evident from enhancing muscle strength and increasing metabolism to improving bone density.

This guide aims to provide information about the important aspects of anaerobic exercise. Whether you’re a seasoned athlete or a fitness beginner, understanding anaerobic exercise can help you achieve your goals more effectively.

What is an anaerobic exercise?

Anaerobic exercise refers to physical activities that involve short, intense bursts of effort or energy.

These activities push the body’s muscles to work without relying on continuous oxygen intake [1], contrasting with longer, endurance-focused aerobic exercises. 

As a result, the body generates energy using processes that don’t primarily depend on oxygen, often leading to the production of lactic acid. Common examples include sprinting, weightlifting, and high-intensity interval training. 

These exercises promote muscle growth, power, and endurance, helping individuals enhance their athletic performance and overall physical health. It’s a vital component for those aiming to boost their fitness levels in targeted and efficient ways.

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Aerobic and anaerobic exercises: What’s the difference?

Physical training revolves around two primary exercise forms: anaerobic and aerobic.

Anaerobic exercises

These are characterized by short, intense bursts of effort. The body’s muscles work hard in brief durations, generating energy mostly without oxygen, which often leads to lactic acid production.

Examples are: 

  • Sprinting
  • Weightlifting
  • High-intensity interval training 

Aerobic exercises

These involve sustained, longer efforts where the body uses oxygen to fuel its energy needs. These exercises mainly improve cardiovascular health [2], endurance, and stamina.

Examples are: 

  • Jogging
  • Cycling
  • Swimming

While anaerobic workouts center on strength, power, and muscle building, aerobic exercises prioritize stamina and heart health.

Both forms are essential for comprehensive physical health, offering unique benefits to help individuals achieve a balanced fitness routine.

Health benefits of anaerobic exercises

Health benefits of anaerobic exercises

When it comes to optimizing physical fitness and enhancing athletic performance, anaerobic exercise emerges as a powerful tool. 

Beyond the immediate rush and challenge these exercises provide, they bring a range of long-term benefits that cater to various health and fitness goals.

1. Sculpts and strengthens muscles

Anaerobic workouts, such as weightlifting, push our muscles beyond their usual limits. As they recover from this strain, they grow stronger and larger. So, if building muscle is on your agenda, anaerobic exercises are the way to go.

2. Boosts metabolism

The intense nature of anaerobic activities gives rise to the afterburn effect. After completing such a workout, the body continues to burn calories at a higher rate than usual. This increased metabolic rate can last for hours, helping with weight loss and muscle growth [3].

3. Improves bone density

As we age, bone density can decrease, leading to issues like osteoporosis. Resistance-based anaerobic exercises place stress on bones, stimulating them to become denser and more resilient. This not only strengthens bones but also helps in preventing age-related bone disorders.

4. Enhances athletic performance

Athletes, especially those engaged in sports requiring quick bursts of energy, benefit greatly from anaerobic training. Sports like football, basketball, or track and field events often demand short, intense efforts. Regular anaerobic training can greatly enhance performance in these fields.

5. Boosts mental health 

Like all forms of exercise, anaerobic workouts release endorphins – the body’s natural mood lifters.

But there’s an added sense of achievement when you overcome the intense demands of anaerobic activities. Overcoming such challenges can lead to increased confidence and resilience.

6. Improves glucose metabolism

Regular anaerobic exercise helps the body manage and use glucose more effectively. This is beneficial for overall energy levels and can also help those at risk for type 2 diabetes by improving insulin sensitivity.

7. Increases stamina

While it might seem counterintuitive given the short-burst nature of anaerobic activities, they can indeed boost endurance.

As the body becomes more accustomed to operating without a constant supply of oxygen during these exercises, stamina and overall endurance can see significant improvements.

8. Optimizes heart health

Pushing the heart to work harder for short periods, as is the case with high-intensity training, strengthens it.

A stronger heart can pump blood more efficiently, leading to improved cardiovascular health over time.

From sculpting muscles to optimizing heart health, the advantages of anaerobic exercises are substantial.

As with all exercises, it’s essential to practice safe techniques and listen to your body’s signals to reap the full spectrum of benefits without risking injury.

Types of anaerobic exercises

These exercises focus on short, intense efforts pushing the body’s limits. Each anaerobic exercise type offers unique benefits and challenges.

While some focus primarily on building strength, others offer cardiovascular benefits or flexibility gains. 

When incorporating these into your routine, focus on proper form and technique to maximize benefits and reduce the risk of injury. Let’s explore some of the most popular and effective types:


One of the most recognized forms of anaerobic exercise, weightlifting involves using resistance to challenge and strengthen muscles.

  • Dumbbell workouts: Handheld weights offer flexibility and can target specific muscle groups.
  • Machine weights: Found in gyms, these provide guided and safe resistance training targeting specific muscle groups.

High-Intensity Interval Training (HIIT)

HIIT consists of short, intense bursts of exercise followed by brief rest periods.

  • Jump rope intervals: Combining high-speed jump roping with periods of rest.
  • Circuit workouts: Moving through a series of exercises with minimal rest in between.


Often referred to as ‘jump training’, plyometrics focuses on increasing power through explosive movements [4].

  • Box jumps: Jumping onto and off a sturdy platform or box.
  • Burpees: A full-body exercise that involves a squat, push-up, and jump.
  • Jump squats: A variation of the standard squat, but with a jump at the end.

Bodyweight exercises

These use an individual’s weight as resistance, eliminating the need for equipment.

  • Push-ups: A classic move that targets the chest, shoulders, and arms.
  • Pull-ups: Engage the back and biceps using a bar.
  • Lunges: Work the legs and core with forward, reverse, or lateral movements.
Bodyweight exercises

Sprinting and short-distance running

Unlike long-distance running, which is aerobic, sprinting focuses on quick bursts of maximum effort.

  • Track sprints: Running as fast as possible for short distances, such as 100m or 200m dashes.
  • Hill sprints: Challenging the body by sprinting uphill.
  • Shuttle runs: Sprinting back and forth between set distances.

Isometric exercises

These involve holding a position to engage and challenge muscles without moving a joint.

  • Wall sits: Leaning against a wall in a seated position to work the thighs.
  • Static lunges: Holding a lunge position to engage leg and core muscles.

Tabata training

A specific form of HIIT, Tabata consists of 20 seconds of maximum effort followed by 10 seconds of rest, repeated for four minutes. It’s a challenging and efficient way to boost fitness in a short time.

Kettlebell workouts

Using kettlebells, which are weighted balls with handles, to combine strength training with cardiovascular benefits.

  • Kettlebell swings: Engaging the legs, back, and shoulders.
  • Goblet squats: Holding the kettlebell close to the chest while performing squats.
  • Kettlebell snatch: A full-body movement lifting the kettlebell overhead.

10 Tips for effective anaerobic exercise 

Embarking on the path of anaerobic exercise can be exhilarating. However, to maximize benefits and ensure safety, it’s crucial to approach it thoughtfully. Here are some practical tips to guide you:

1. Warm up properly

Before diving into any high-intensity activity, warming up is essential. A good 10-15 minute warm-up, involving dynamic stretches or light aerobic activity, prepares the muscles and joints for the intense work ahead.

2. Prioritize form

Quality always trumps quantity. Ensure you’re executing movements correctly to prevent injury and optimize results. If you’re unsure, seeking guidance from fitness professionals or trusted online resources can be invaluable.

3. Stay hydrated

Anaerobic exercises, especially high-intensity ones, can cause rapid fluid loss [5]. Drink water before, during, and after your workout to support muscle function and recovery.

4. Rest and recover

Allow your muscles adequate time to recover between sessions. Overworking can lead to injuries and diminish results. A day or two between intense workouts can make all the difference.

5. Vary your routine

Avoid hitting a plateau by mixing up your exercises. Incorporate different types of anaerobic activities to challenge various muscle groups and keep things interesting.

6. Fuel your body

Eating a balanced meal or snack an hour or two before your workout can provide the necessary energy. After exercising, consider consuming protein-rich foods to aid muscle recovery.

Fuel your body

7. Listen to your body

Pushing limits is the essence of anaerobic exercise, but it’s equally crucial to recognize your body’s signals. If something feels off or you experience sharp pain, it’s wise to pause and assess.

8. Set clear goals

Whether it’s building muscle, increasing power, or enhancing athletic performance, having a clear goal will help tailor your anaerobic regimen and maintain motivation.

9. Stay consistent

Like any fitness journey, consistency is key. While it’s okay to miss a session here and there, keeping a regular routine will ensure you see and feel the results.

10. Seek support

Joining a class, working with a personal trainer, or teaming up with a workout buddy can provide motivation, guidance, and a touch of camaraderie.

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Diet for anaerobic exercises

What we consume fuels our workouts and aids in recovery, while the exercises we do can shape our nutritional needs. Here’s how you can optimize your diet to complement and support your anaerobic activities:


  • Why it matters: Carbohydrates are the primary energy source for anaerobic exercises. When consumed, they’re broken down into glucose, which provides immediate energy, and glycogen, stored in muscles for future use.
  • What to eat: Opt for complex carbohydrates like whole grains, brown rice, quinoa, and starchy vegetables. These provide sustained energy release. However, post-workout, quicker digesting carbs like fruits can be beneficial for glycogen replenishment.


  • Why it matters: Anaerobic activities, especially weightlifting, cause micro-tears in muscle fibers. Protein aids in repairing these tears, promoting muscle growth and strength.
  • What to eat: Incorporate lean meats like chicken, turkey, and fish. Plant-based proteins like tofu, legumes, and quinoa are also excellent choices. Consuming protein post-workout, either through whole foods or shakes, aids in recovery.


  • Why it matters: While carbohydrates are the immediate go-to for energy, fats act as a reserve, especially during prolonged workouts.
  • What to eat: Focus on healthy fats like avocados, nuts, seeds, and olive oil. Omega-3 fatty acids, found in fish like salmon, are also beneficial for muscle recovery and reducing inflammation.


  • Why it matters: Even a slight decrease in hydration can impair performance. Water supports every cellular activity, including the transport of nutrients and muscle function.
  • What to drink: Aim to drink at least 8-10 glasses of water daily, more if you’re engaging in intense workouts. Electrolyte-infused drinks can be beneficial post-workout to replenish lost salts.


  • Why it matters: Vitamins and minerals play many roles from energy production to muscle contraction and bone health.

Pre-workout nutrition

  • Why it matters: The right foods can fuel your workout, ensuring you perform at your best.
  • What to eat: A balanced meal 2-3 hours before exercise, consisting of carbs, protein, and a little fat, is ideal. For those who prefer something closer to workout time, a small, easily digestible snack like a banana or a piece of toast can be beneficial.

Post-workout nutrition

  • Why it matters: After exercise, the body needs to replenish its glycogen stores, repair muscle, and rehydrate.
  • What to eat: A combination of carbs and protein within 30 minutes to 2 hours post-exercise is ideal. Think chicken and brown rice, or a protein shake with a piece of fruit.

Limit processed foods

  • Why it matters: While they might offer quick energy, they lack essential nutrients and can lead to energy crashes.

Risks associated with anaerobic exercise

Anaerobic exercises, while extremely beneficial, come with a set of risks, especially when not performed with caution. Here’s a look at some potential concerns and ways to mitigate them:

Muscle strains and sprains

During intense physical activity, it’s common to overstretch or strain the muscles, leading to pain and discomfort.

How to avoid: Do proper warm-ups, focus on flexibility exercises, and ensure good form to prevent injuries.

Joint injuries

High-impact exercises can place undue stress on joints, especially the knees, ankles, and wrists, leading to injuries.

How to avoid: Use appropriate footwear, perform on soft surfaces, and gradually increase intensity can protect joints.


Intense workouts can lead to rapid fluid loss, which, if not replenished, can cause dehydration.

How to avoid: Drink water before, during, and after workouts. Watch for early signs of dehydration, like dark urine or dizziness.


This is a severe condition where damaged muscle fibers enter the bloodstream, potentially harming the kidneys.

How to avoid: Gradually increase the intensity of workouts and stay hydrated to reduce the risk.

Overtraining syndrome

Continually pushing the body without allowing adequate recovery can lead to overtraining, causing fatigue, decreased performance, and increased injury risk.

How to avoid: Ensure a balanced routine with rest days. Listen to your body and take breaks when needed.

Cardiac risks

For those with undiagnosed heart conditions, intense exercises can increase the risk of heart-related issues.

How to avoid: Get regular health check-ups and start any new exercise regimen under medical guidance to prevent such risks.

Increased blood pressure

Short bursts of high-intensity exercises can temporarily raise blood pressure levels.

How to avoid: Individuals who have a risk of hypertension should keep a close eye on their exercise routines and consult with healthcare professionals for guidance.

Incorrect form can lead to various injuries, from minor strains to more serious issues.

How to avoid: Educate yourself about correct techniques, attend supervised classes, or work with a trainer to ensure proper form.

Mental health impacts

Pushing too hard without achieving desired results can lead to frustration, anxiety, or burnout.

How to avoid: Set realistic goals, seek support, and recognize that progress takes time to help maintain mental well-being.

Nutritional deficiencies

Intense training without proper nutrition can deplete the body of essential nutrients.

How to avoid: Adopt a balanced diet and consult with a nutritionist to ensure your body receives what it needs.

Closing thoughts

Anaerobic exercise plays a pivotal role in enhancing our overall health, strength, and endurance. From building lean muscle to boosting metabolism, the benefits are wide-ranging. 

However, it’s essential to approach these exercises with knowledge and preparation, ensuring that the rewards outweigh the risks.

Incorporating a balanced diet, practicing proper form, and allowing the body time to recover can maximize the gains from anaerobic workouts. 

Regardless of where you are in your fitness journey, embracing anaerobic exercises can be a transformative step towards a healthier, stronger, and more resilient you.


What are 5 examples of anaerobic exercises?

Anaerobic exercises are characterized by short, high-intensity bursts of activity. Five examples include weight lifting, sprints, plyometrics (jump training), bodyweight exercises like push-ups, and high-intensity interval training (HIIT).

Is push ups aerobic or anaerobic?

Push-ups are primarily an anaerobic exercise, focusing on muscle strength and endurance over short durations. However, when performed in high repetitions or integrated into a longer workout routine, they can have aerobic benefits as well.

What is the best example of anaerobic?

The best example of anaerobic exercise is weight lifting, characterized by short bursts of high-intensity activity that doesn’t rely primarily on oxygen for energy. Other notable examples include sprints and high-intensity interval training (HIIT).

Which sport is anaerobic?

Many sports have anaerobic components, but sports like sprinting, weightlifting, and gymnastics are predominantly anaerobic. These activities involve short, intense bursts of effort that don’t rely primarily on oxygen for energy.

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