Bodyweight vs. Free Weights: Which is Better for Building Strength?

Like most people, you may be torn between choosing a bodyweight or free weight training regimen to build strength. As a fitness enthusiast or a beginner in the fitness journey, you are well within your rights to ask this question. 

When comparing body weight and free weights for building strength, it is essential to consider the various types of exercises they both possess. Generally, you can achieve your fitness goals with specific bodyweight exercises effectively rather than a weightlifting routine.

Nonetheless, this article will exhaustively discuss both methods of building strength and let you decide on the best approach to build your strength!

Key Takeaway

• Push-ups, squats, and planks can help you build strength.
• Cardio exercise like jogging can help you build strength and endurance.
• You can use some equipment together with free-weight exercise for effective results.
• Free weights and bodyweight exercises are more effective in building strength than gym machines.

Bodyweight vs. Free Weights: Pros and Cons Compared

With bodyweight exercise, there’s no need for equipment, and it can be done anywhere with less chance of injuries. It's an excellent option if you’re not a gym goer. In contrast, free weights allow for more versatility regarding workout variations. Also, it offers more resistance to progressive overload, and you can easily target specific muscles.

However, these two forms of exercise have their pros and cons. In bodyweight exercise, there’s no room for progressive overload. It’s also less effective for isolated muscle workouts and only restricted to your body weight.

While free weights exercise offers many benefits, it has a high risk of injury. You’ll also need some equipment, and the cost of acquiring equipment is high. Alternatively, you may have to pay for a gym membership.

Bodyweight Exercise for Strength Training

Bodyweight strength training can be practical when done correctly. A well-executed bodyweight workout targets specific areas of your muscles responsible for overall body strength. 

One of the benefits of this method is that it exclusively uses full-body resistance to improve body strength. You can begin with more comfortable sets and fewer reps, then gradually move to more vigorous bodyweight sets and reps.

Also, you have the convenience of not using weighted equipment to build your strength. Seasoned trainers agree that bodyweight workouts can be effective for beginners and long-time fitness enthusiasts who want to focus on strength training.

With consistency, you can achieve your goal of building strength using body weight only. Remember that all good things take time, so don't anticipate quick results. Be consistent and challenge yourself; your strength will build up with time. It’s important to note that warming up before exercising is important.

Some bodyweight exercises that can help you build strength include:

Pushups 

You are most likely well acquainted with this classic, simple, and adequate exercise. It is relatively easy to perform, and when done right, it promises to build up your strength.

Plank 

The plank workout is typically seen as a formidable move, but most people tend to avoid it. However, it can be a great way to build up your core strength as it engages your abdominal muscles.

Pullups 

If you have a sturdy bar, you can pull off this workout. Alternatively, you can invest in pull-up bars that fit your door frame. Pull Ups can help you build upper body strength.

Squats 

There are different variations of squats that you can choose from. This form of bodyweight workout targets your lower body and improves your strength.

Lunges 

Lunges are another great way to build your strength. It engages your core and lower body muscles when done correctly.

Crunches 

You can build up your core strength with crunches. Unlike sit-ups, you don't need to lift your entire torso from the ground. It is an effective strength-building workout that gets the job done.

Burpees

Burpee exercise effectively provides the intensity to engage the muscles and build strength. It targets a wide range of muscle groups, ensuring that they achieve improved strength with time.

Bodyweight training is not limited to the exercises mentioned above. You can choose other full-body resistance exercises that are convenient for you. 

Free Weights Exercise for Strength Training 

Understandably, not everyone enjoys bodyweight exercises. You can opt for free weights to help your strength-building journey if you fall under this category.

Equipment like barbells, dumbbells, kettlebells, and sandbags add more resistance to strength training. It also gives you more flexibility than fixed weights because you can work out at home or in a gym.

Equipment like barbells, dumbbells, kettlebells, and sandbags add more resistance to strength training. It also gives you more flexibility than fixed weights because you can work out at home or in a gym.

Just like bodyweight workouts, free weight exercises can help you enjoy the benefits of strength training. Incorporating free weights into your workout regimen can help you achieve your strength-building goal.

To get more out of your free weight training, you should opt for heavy weights, but ensure you do what works for you–don't go overboard with the weights.

Some free weight exercises that help you build strength are as follows:

Deadlift

This form of training exercise with a barbell improves your strength and endurance. You can choose the level of weight that is convenient for you. Keep in mind that you shouldn't overexert yourself to avoid injury.

Bicep Curls

You can use a barbell or a dumbbell to carry out this exercise. Bicep curls mainly target arm strength and can be pretty fun to do.

Bench Press 

The bench press is a signature move regarding free-weight strength training. It engages the critical muscles in your upper body to build strength.

Nevertheless, it is best to have a spotter present when doing a bench press for safety reasons.

Goblet Squats 

The Goblet squat is an advanced squatting technique that can help build strength. All you need is a kettlebell to add more resistance, but without that, a dumbbell will be as effective as a kettlebell.

Shoulder Press

This workout boosts your shoulder strength and overall upper body strength. Most people use a barbell because it allows for more weight, but you can use a dumbbell if you wish. 

Barbell Lunge

Barbell lunges focus on your lower body and particularly strengthen the quads. This exercise also builds core strength for better stability.

Bent-over Row 

You can use either a dumbbell or a barbell for this exercise. It is particularly effective in building back muscle strength but also works on the arms and core muscles.

Lateral Raise

In addition to strengthening your shoulders, lateral raises work on your mobility and arm strength.

Like bodyweight exercises, free weights are not limited to the six mentioned in this article. There are varieties of workouts that you can do to build your strength. Do what works for you.

The Final Verdict

Both bodyweight and free weights offer many benefits in strength building. However, the better one depends on your fitness goals and preferences. Free weights add more external resistance that vigorously works your muscle tissues and increases muscle strength. But it requires weighted equipment.

Bodyweight builds muscle strength, too. However, you are limited to just your weight only. While each method offers an advantage when done exclusively, blending both methods in your workout routine can maximize benefits.

References:

1. Kirsten Nunez (2020, August 31) Calisthenics vs weights: Benefits, strength building vs. Calories burn 

            https://www.healthline.com/health/calisthenics-vs-weightlifting

2. Madeline Laguaite (2023, February 25): Basic Bodyweight Exercises you can do right now

https://www.webmd.com/fitness-exercise/ss/slideshow-bodyweight-exercises

3. Nicole Davis (March 30, 2020): 15 Free weight exercises to consider and why you should 

https://www.healthline.com/health/fitness-exercise/free-weight-exercises