Written by: Maternity Exercise Academy. Commercial partnership.
The health benefits of strength training are undeniable. In fact, strength training is recommended for every adult twice a week. While some people seek greater stamina and energy for their daily lives, for others, strength training is a way to tone up, sculpt their bodies, support weight management, or engage in sport-specific training, for example. Strength training can be approached in many ways, depending on your personal goals.
In this blog post, we’ll explore strength training with weights and bodyweight training, as well as the benefits and challenges of these training methods. At the same time, you’ll get a better idea of which training method would best support your goals.
The most effective kind of exercise is the kind you can stick with and do regularly, year after year!
Should you train with bodyweight exercises or with resistance?
Strength training can be implemented and performed in many ways, depending on the goals set, the equipment and space available, and the trainee’s starting point and fitness level.
Bodyweight training refers to a form of exercise in which your own body serves as the resistance. This means that no additional weights are used during the workout. Bodyweight training offers a natural and effective way to build strength, as well as improve body control and body awareness. Since the movements are largely based on controlling your own body, they specifically develop core strength and stability, as well as overall body mobility.
Bodyweight training is easy to do in a variety of settings, as it requires no equipment, which makes it a particularly flexible form of exercise that fits well into everyday life. Versatile exercises, such as push-ups, pull-ups, and squats, engage multiple muscle groups at the same time, and you can easily adapt your workout to your own fitness level and goals. Bodyweight training isn’t just about muscle strength—it’s about overall body control.
The particular effectiveness of bodyweight training lies in the fact that it very effectively engages the body’s large muscle groups simultaneously. This, in turn, contributes to improved overall fitness, toning, and weight management. The fact that this type of training requires no equipment lowers the barrier to getting started. One challenge with bodyweight training can be maintaining a consistent progression. Any form of exercise will help you get started, but if your goal is to increase your strength or muscle mass, you’ll eventually need to incorporate weight training as well.
Benefits of bodyweight training:
- is suitable for a variety of goals, such as increasing stamina and energy, weight management, toning, and improving overall fitness
- requires no equipment and is easy to do anywhere
- With just a few movements, you can work out all the major muscle groups in your body
Challenges of Bodyweight Training:
- Implementing progressive training can be challenging
- Large, fundamental movements require body control and can increase the risk of overuse injuries if your form is poor
- Working out can be tough at first, when the body's major muscle groups are all working at the same time
- is not suitable for building strength and muscle mass in the long term
Strength training with weights, on the other hand, offers an effective way to increase muscle strength and build muscle mass in a controlled manner. Weight training is therefore also an excellent choice if your goal is to tone up or support weight management.
The variety of weights, machines, and equipment available makes it possible to target even individual muscle groups with precision, allowing it to be used, for example, as part of a rehabilitation program. With weights and equipment, the intensity of the workout can be precisely adjusted, and the load can be increased in a controlled manner. The movements are also often easy to learn and perform correctly with the guidance of the equipment.
Weight training is also ideal for correcting muscle imbalances and strengthening specific muscle groups, which, for example, enhances athletic performance. For this reason, weight training is practiced by both beginners and elite athletes.
The challenges of weight training often stem from the fact that it requires more equipment, space, and sometimes guidance—especially for beginners. Proper form is crucial, as incorrect technique can easily lead to injuries and overexertion. Strength training with machines does not support body control as well as functional bodyweight training, which is why proper program design is important.
If your training is initially more machine-based and supported, it’s important to move toward more functional options if you want to improve your body control and have your training better support your daily activities.
Benefits of weight training:
- allows you to work out specific muscle groups
- Progressive training is easier when you can track your weight progress
- Controlled movement patterns (in equipment training)
- a good way to increase strength and muscle mass
- is suitable for a wide range of exercisers, regardless of their fitness level
Challenges of weight training:
- requires equipment and weights
- can make the workout one-sided
- can even be done passively, and a large portion of the exercises are performed while sitting on the equipment
- does not support the body's functional capabilities as well
What type of workout is right for you?
In reality, the best approach is often to combine the strengths of both types of exercise. Strength training at the gym provides a controlled load and the potential for muscle growth, while bodyweight training challenges your body control and increases flexibility—often in ways that machines cannot match.
The choice isn't an either/or situation; rather, it's a matter of your life circumstances, goals, and personal preferences.
If you enjoy working out outdoors or at home, bodyweight training might be right for you. On the other hand, if your goal is to increase your maximum strength or build muscle mass, gym training provides the tools you need to achieve that.
So, who are these types of exercises suitable for?
Strength training at the gym is suitable for almost anyone who wants to build muscle strength, increase muscle mass, or support rehabilitation or sports, for example. It’s an excellent option:
- For beginners who want to learn the basic movements with instruction
- For older adults who want to maintain muscle strength and physical function
- For athletes who need precise strength training as part of their sport-specific training
- For individuals in rehabilitation who benefit from targeted and adjustable movements
Bodyweight training, on the other hand, is ideal:
- For those who want to work out at home or at the gym without equipment
- For travelers or busy people who value flexibility
- For developing body control, mobility, and balance
- For beginners who want to ease into their training
Both types of exercise also lend themselves well to being combined—for example, you can incorporate bodyweight exercises into your gym routine to improve flexibility or core stability.
The most effective and impactful exercise is the kind you can do regularly, even for years. When choosing a form of exercise, it’s a good idea to consider not only your own goals but also the realities of everyday life—is this a type of exercise I can commit to over the long term?