{"id":2271,"date":"2025-02-18T09:35:44","date_gmt":"2025-02-17T22:35:44","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/bodyweight-vs-weight-training-which-method-reigns-supreme.html"},"modified":"2025-02-18T09:35:46","modified_gmt":"2025-02-17T22:35:46","slug":"bodyweight-vs-weight-training-which-method-reigns-supreme","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/bodyweight-vs-weight-training-which-method-reigns-supreme.html","title":{"rendered":"Bodyweight vs Weight Training: Which Method Reigns Supreme?"},"content":{"rendered":"

In the battle of bodyweight vs. weight training, which form of resistance training\u00a0comes out on top?<\/p>\n

It\u2019s not an unreasonable question; our time is precious, and we want to choose the activity that yields the best results. However, this debate simplifies a topic that\u2019s more nuanced than you might initially think.<\/p>\n

Is Bodyweight Exercise Better Than Weight Training?<\/h2>\n<\/p>\n

The answer to the eternal bodyweight vs. weight training question is a resounding \u201cit depends.\u201d What are your goals? Your current\u00a0level of fitness? Do you have access to space and equipment?<\/p>\n

Bodyweight exercise may be a better option for fitness newbies, as the weight room at the gym can be intimidating, and beginners are less likely to have a collection of free weights at home.<\/p>\n

Bodyweight exercises, because they require zero equipment, can be done pretty much anywhere. This level of accessibility can make it easier to start (and stick with) a new fitness routine.<\/p>\n

Plus, bodyweight training is effective, says Elanit Sellers, CPT. \u201cBodyweight training is a great way to lose weight, build muscle, and gain strength,\u201d she says.<\/p>\n

However, most people can benefit from a combination of bodyweight exercise and traditional weight training. And for those with specific physique- and performance-related goals, weight training may be a better option.<\/p>\n

Benefits of Weight Training<\/h2>\n

\"Two<\/p>\n

Surprisingly, the bodyweight vs. weight training debate is a bit of a non-starter; with the proper guidance, both forms of resistance training will lead to strength gains, weight loss, and increased muscle mass.<\/p>\n

However, there are a few reasons to opt for weight training over bodyweight training.<\/p>\n

1. Specificity<\/h3>\n

If your goal is to strengthen or trigger hypertrophy (growth) in a specific muscle or muscle group, traditional weight training may be a better fit, explains Sellers.<\/p>\n

\u201cFor example, biceps curls\u00a0are hard to do with just your body weight,\u201d she says.<\/p>\n

2. Measurability<\/h3>\n

While your body is ever-changing and evolving, dumbbells, kettlebells, and weight plates remain consistent. (A 15-pound dumbbell will always weigh 15 pounds.)<\/p>\n

This can make adjusting your workouts and tracking your progress easier.<\/p>\n

3. Maximal strength<\/h3>\n

If your fitness goals include competitive weightlifting or building maximal strength, bodyweight movements alone aren\u2019t going to cut it. To continue to progress, you\u2019ll need to use weights eventually.<\/p>\n

Benefits of Bodyweight Training<\/h2>\n

\"Class<\/p>\n

The myths about bodyweight training \u2014 that it\u2019s easy or doesn\u2019t yield noticeable results \u2014 have long been debunked.<\/p>\n

Besides having the potential to be just as effective as traditional weight lifting, bodyweight training has some unique benefits.<\/p>\n

1. Accessibility<\/h3>\n

As mentioned above, bodyweight training poses fewer barriers to entry for beginners. You don\u2019t need a gym membership, equipment, or tons of space. Most bodyweight movements can be done in your living room, backyard, or local park.<\/p>\n

2. Lower risk of injury<\/h3>\n

Whether you\u2019re performing bodyweight exercises or loading a movement, learning proper form is crucial. But, without additional weight or heavy equipment, there\u2019s less risk of injury.<\/p>\n

And for those who are interested in eventually learning to use weights, bodyweight training can be a helpful introduction.<\/p>\n

\u201cMastering fundamental movements using bodyweight exercises is a great way to lower the risk of injury and get better results from your work,\u201d Sellers says.<\/p>\n

3. Customizability<\/h3>\n

With some basic knowledge and a little creativity, bodyweight training offers endless possibilities for people of all fitness and experience levels.<\/p>\n

You can make bodyweight movement easier or more challenging\u00a0by adding plyometric elements\u00a0and adjusting your positioning, level of stability, speed, and rest time.<\/p>\n

Bodyweight Workouts to Try<\/h2>\n

There\u2019s more to bodyweight workouts than basic squats, push-ups, and planks. Here are just a few options available through BODi.<\/p>\n

1. Just Bring Your Body<\/h3>\n

\"Just<\/p>\n

Designed by four master trainers, Just Bring Your Body (JBYB) is the ultimate bodyweight workout. Over 60 days, JBYB\u2019s combination of cardio, strength training, and core work will keep you engaged and challenged as you get fitter \u2014 no equipment necessary.<\/p>\n

\u201cThat\u2019s the difference between our program and being at the gym,\u201d explains Ryan Klarenbach, JBYB trainer. \u201cYou could take this anywhere and be challenged and\u00a0get results. You don\u2019t need equipment. Just bring your body. You show up, just yourself.\u201d<\/p>\n

2. Bomb Body With Sophia Rose<\/h3>\n

\"Bomb<\/p>\n

Featuring former professional dancer, trained boxer, and Instagram influencer Sophia Rose, Bomb Body is a 30-day program that will inspire confidence and produce real results using just your bodyweight.<\/p>\n

3. Bodyweight Bootcamp With Val Gutu<\/h3>\n

\"Bodyweight<\/p>\n

Trainer Val Gutu\u00a0shows you that the perfect piece of workout equipment can be your own body. His 25-minute workouts emphasize strength, cardio, and \u2014 most importantly \u2014 fun!<\/p>\n

4. Yoga52<\/h3>\n

\"Woman<\/p>\n

Yoga is the ultimate time-tested, do-anywhere bodyweight workout, and Yoga52 offers various programs for new yogis, experienced practitioners, and everyone else in between.<\/p>\n

Weight Training Workouts To Try<\/h2>\n

Looking to incorporate weight training into your routine? Get expert guidance and inspiration from any of these BODi programs.<\/p>\n

1. 600 Secs<\/h3>\n

\"600<\/p>\n

If you\u2019ve got 10 minutes, you\u2019ve got enough time for a workout. 600 Secs will rev your heart rate and strengthen your muscles using a combination of bodyweight, resistance bands, and dumbbells.<\/p>\n

2. LIIFT MORE With Joel Freeman<\/h3>\n

\"The<\/p>\n

Striking the same balance between traditional strength training and HIIT as its predecessor LIIFT 4, LIIFT MORE features 35- to 45-minute workouts that can help you torch calories and build strength from head to toe.<\/p>\n

3. Strong + Solid With Lita Lewis<\/h3>\n

\"Strong<\/p>\n

This four-week program is designed for people of all sizes, shapes, and fitness levels. Trainer Lita Lewis\u00a0will challenge you with a mixture of weight lifting, cardio, and high-intensity interval training.<\/p>\n","protected":false},"excerpt":{"rendered":"

In the battle of bodyweight vs. weight training, which form of resistance training\u00a0comes out on top? It\u2019s not an unreasonable question; our time is precious, and we want to choose the activity that yields the best results. However, this debate simplifies a topic that\u2019s more nuanced than you might initially think. Is Bodyweight Exercise Better […]<\/p>\n","protected":false},"author":1,"featured_media":2272,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2271","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2271","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=2271"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2271\/revisions"}],"predecessor-version":[{"id":2273,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2271\/revisions\/2273"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/2272"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=2271"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=2271"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=2271"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}