Bodyweight vs. Weight Training

Weight Training

Most people assume that strength training is only achievable through weight training. Well, not necessarily; other means are effective, depending on what you are looking to achieve. If your aim is to pack on muscle and get big, join a gym, train hard, and you’ll grow!

Pros of Weight Training:

1. Range of equipment: One of the major advantages of weight training is its range of equipment! With a wide choice available, you can target specific muscle groups with exercises like bicep curls, tricep extensions, or leg presses. This targeted approach allows for focused muscle development and sculpting. So, whatever routine you’re looking for, whether it’s push-pull, body part, or full body, weight training is excellent for isolating muscles.

2. Measurability: Unlike bodyweight exercises, where progress can be more challenging to record, weight training offers tangible markers of progress. You can easily track your strength gains by gradually increasing the weight or reps lifted. This is significant; I’ve found that constantly competing with myself and recording gains gives motivation to continue. It’s great looking back over the notebook to see the progression.

3. Maximal Strength: For those aiming to build maximal strength or power, weight training is the only real method. Compound exercises like deadlifts, squats, and bench presses allow for heavy loading, stimulating muscle growth and enhancing overall strength. Especially leg work, which I hated, can produce growth hormones ideal for that growth.

Cons of Weight Training:

1. Equipment Dependency: While weight training offers versatility, it also requires access to specialised equipment. This dependency on gym equipment can be a barrier for individuals who prefer working out at home or just don’t want to be a slave to the gym 3-4 times a week.

2. Risk of Injury: Improper form or lifting too heavy can increase the risk of injury during weight training. From strained muscles to joint issues, lifting weights without proper technique or supervision can lead to injuries that disrupt your fitness journey. This is especially true with deadlifting; I have seen many gym users arching their back and not lifting with their legs! Big no-no.

FYI, while I have highlighted the risk of injury from incorrect technique, weight training can prevent injury too. Building muscle around weak joints, ligaments, or tendons is very effective for adding support and strength, offsetting injuries.

3. Repetition: Over time, your muscles may adapt to the same weightlifting routine, leading to plateauing in progress. To continue making gains, you’ll need to constantly adjust your workouts, incorporate new exercises, or increase the intensity of your lifts. FYI, A good tip is to periodically take at least a week away from the gym; remember, muscle growth happens during rest.

Bodyweight Training

Ok, so now we’re gunna focus on bodyweight training – using your own body as resistance to build strength and improve fitness. No gym membership, no fancy equipment required, just you and gravity working together to build those muscles – in a lean way!

Personally, in the later stages of my life, I have not concentrated on weight training. I focused on incorporating hobbies and sports into my fitness program. In my opinion, this has given me a good base level of fitness and a balanced workout. This, no doubt, has limited my ability to gain strength and build muscle. It’s been more a case of maintaining base strength and muscle mass.

Pros of Bodyweight Training:

1. Accessibility: Perhaps the greatest advantage of bodyweight training is its accessibility. You don’t need a gym membership or expensive equipment to get started – just a little bit of space and your own bodyweight. This level of accessibility makes bodyweight exercises ideal for beginners, travelers, or anyone looking to squeeze in a quick workout at home.

The variety of sports, hobbies that involve body weight are actually quite a lot. So bodyweight training can be pretty damn fun!

– Surfing; upper body workout, focusing on lats, core and back

– Swimming; full-body workout

– Climbing; upper body workout, focusing on core

– Yoga; full-body workout

2. Lower Risk of Injury: Without heavy weights or machines/equipment, the risk of injury during bodyweight training is significantly lower. Bodyweight exercises focus on functional movement patterns and natural range of motion, reducing the strain on joints and muscles.

3. Customisation : Bodyweight training offers endless possibilities to choose how you want to practice from generic press-ups to swimming, lots to choose. From modifying exercise intensity to adjusting rest periods, you can tailor your workouts to fit your fitness level and goals. Whether you’re a beginner or a seasoned athlete, there’s a bodyweight exercise variation for everyone.

4. Finance: In effect, you can work out for free; just go to a park and use a tree for pull-ups, a home workout for sit-ups, press-ups, etc., or open water swimming you can effectively save lots of money.

Cons of Bodyweight Training:

1. Limited Resistance: As I previously mentioned, while bodyweight exercises can be effective for building strength and endurance, they may lack the external resistance needed to stimulate maximal muscle growth. For individuals aiming to bulk up or increase muscle mass, supplementing bodyweight training with weighted exercises may be necessary.

2. Progress Tracking: Unlike weight training, where progress can be easily measured by increasing weights or reps, tracking progress in bodyweight training can be more challenging. Without external resistance, progress may be more subjective and harder jot down.

3. Exercise Variation: While bodyweight training offers versatility, it may lack the variety of exercises available with weight training. Without access to specialised equipment, individuals may find themselves limited in the types of exercises to target certain muscle groups, potentially leading to stagnation in their fitness  journey.

The debate between bodyweight and weight training ultimately comes down to personal preference, goals, and accessibility. Both methods offer benefits and challenges, and the key is finding the right balance that works for you. Personally, I would recommend a mix of both. I am continuing with my hobbies and focusing on compound weight training (to offset my lower back problems). However, there are plenty of other options, and there is nothing wrong with choosing either practice solely.