According to fitness guidelines from experts, you need at least two days a week of strength training. Research suggests that people who engage in regular strength training have a far lower risk of injury and more muscle mass than those who neglect it (6).
There are a few different ways to strength train, but we will focus on these two: with weights or without them. You may be wondering whether lifting weights is more effective or if bodyweight exercises can provide the same benefits.
Well, the answer isn’t straightforward. Each method has its advantages and drawbacks.
Here’s what you need to know to decide which approach may be better for you.
Bodyweight training is a type of strength training that uses your body weight as resistance. It involves different exercises including push-ups, pull-ups, squats, lunges, and planks.
The great thing about bodyweight training is you don’t need any equipment. You can do these exercises anywhere, at any time. They also allow for full range of motion and help improve balance and stability (8).
Although you may think it’s easier to start with bodyweight exercises, they can actually be quite challenging. As you become stronger and more experienced, the workouts can become increasingly difficult by adding variations or increasing the number of repetitions.
Weight training involves using various types of equipment, such as dumbbells, barbells, or resistance machines, to build strength and muscle mass. It typically includes movements such as bicep curls, chest presses, and deadlifts.
One of the main advantages of weight training is you can easily adjust the amount of weight you lift, which makes it easier to track your progress over time. It also allows for targeted muscle isolation and can help build bulk and increase overall muscular strength (3).
However, weight training requires access to a gym or specialized equipment, which may not be easily accessible for everyone. Both require proper form and technique to prevent injury, but weights can be challenging for beginners as they need to control an external weight throughout the movement, rather than just focusing on the movement itself.
The truth is that both bodyweight exercises and weight training have their own benefits and limitations. The best approach for you will depend on a few factors, such as:
We’ll review each of these factors to help you determine which method may be better for you.
One of the first considerations when choosing between bodyweight exercises or weight training is your fitness goals. Whether your aim is to build muscle mass, increase strength, improve athletic performance, or simply stay fit, your objective will heavily influence which method is more suitable for you.
If your primary goal is to build muscle mass, weight training is typically more effective. Using weights allows you to isolate specific muscle groups and can make it easier to progressively overload them, which is essential for muscle hypertrophy. With weight training, you can continually increase the resistance, which pushes your muscles to grow stronger and larger over time (3).
However, if you’re looking to enhance overall strength and stability, bodyweight exercises may be more beneficial. These exercises engage multiple muscle groups simultaneously and promote functional fitness. They help improve balance, coordination, and core stability—essential qualities for daily activities and sports performance (8).
For those who are aiming to increase endurance and stamina, bodyweight exercises offer a versatile and accessible method of training. High-repetition workouts, such as circuit training, can be done anywhere and don’t require equipment. This makes it easier to maintain consistency and incorporates a cardio element that can boost your endurance levels (8).
Weight loss is another common fitness goal, and both methods can be effective tools. Bodyweight exercises often involve compound movements that burn more calories, while weight training helps build muscle mass, which increases your basal metabolic rate (BMR). A higher BMR means you burn more calories, even when at rest. Combining both methods can provide a comprehensive approach to weight loss (1).
Here’s a quick guide to help you decide which method is better for specific fitness goals:
We discuss fitness goals in more detail in our blog post, Should I Lose Weight Before Building Muscle?
Another factor to consider is your experience level with strength training. If you’re new to exercising or have never done any form of strength training before, bodyweight exercises may be a gentler starting point (2).
Bodyweight exercises rely on natural movements and only use the resistance of your own body weight, which makes them less intimidating for beginners. They also allow you to focus on proper form and technique without worrying about external weights (8).
However, weight training requires a certain level of experience and knowledge to prevent injury. If you’re new to weight training, it’s important to start with lighter weights and gradually increase the resistance as your strength improves. Learning proper form and technique is also essential for preventing injuries (3).
If you have some experience with strength training or are comfortable learning from instructional videos or books, weight training may be a more viable option for you.
As previously mentioned, one of the main differences between bodyweight exercises and weight training is the need for equipment. Bodyweight exercises can be done anywhere without any equipment, while weight training requires access to a gym or specialized equipment.
If you have limited access to a gym or prefer to work out at home, bodyweight exercises may be the better option for you. You can easily create a routine using just your body weight and some basic equipment such as resistance bands.
However, if you have access to a well-equipped gym or prefer using weights for targeted muscle isolation, then weight training may be more suitable for you.
Both bodyweight exercises and weight training require proper form and technique for maximum effectiveness and to prevent injury. However, learning the correct form can be challenging, particularly for beginners.
If you have access to a certified personal trainer or instructor who can guide you through your workouts and ensure proper form, either method could work for you.
However, if you’re on your own with limited knowledge of strength training, bodyweight exercises may be a safer option as they rely on more instinctive movements.
You may be interested in our previous blog post, How to Do Stomach Vacuums.
Finally, it’s essential to consider any physical limitations or injuries when choosing between bodyweight exercises and weight training. Certain exercises or equipment may not be suitable for individuals with previous injuries or physical limitations.
For example:
If you have any pre-existing conditions or injuries, it’s important to consult a healthcare professional before you start any new exercise routine. They can provide guidance on which method is safer for your specific needs.
Check out our post, Pilates Wall Exercises, to find out about ways to build strength and stability while minimizing strain on the back.
You can build muscle with just bodyweight exercises, particularly if you’re a beginner or have limited access to equipment. However, as you progress and gain strength, adding external weights may be necessary for continued muscle growth (5).
The main downside to bodyweight exercises is the limited options for increasing resistance. As you become stronger, it can be challenging to continue progressing without external weights or specialized equipment.
Bodyweight may feel harder than weights for some people as it requires more stabilization and engages multiple muscle groups at once. With weights, the resistance is more isolated to specific muscle groups, which can make it easier for some people to handle.
Neither method is inherently better than the other; it depends on individual goals, preferences, and access to equipment. Both methods can be effective for building strength, improving fitness, and achieving specific goals. It’s best to choose the one that best suits your lifestyle and consistently incorporate it into your routine.
Yes, rest days are essential for any workout routine, including bodyweight exercises. Your muscles need time to recover and grow stronger after being worked out. It’s recommended that you take at least one or two rest days per week, depending on your fitness level and intensity of workouts (4). In addition, it’s important to listen to your body and take rest days when needed, even if they fall outside of your planned schedule. This can help prevent overtraining and injury.
Ultimately, the best method between bodyweight exercises and weight training will depend on various factors such as your fitness goals, experience level, access to equipment, and preferences.
It’s important to consider all of these factors and choose the method that works best for you in the long term. Whichever method you choose, always remember to prioritize proper form and technique, listen to your body, and take rest days when necessary.
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