Bodyweight vs. Free Weights

Which Should You Use to Build Strength and Improve Fitness?

When clients come to me to get stronger, one of the first questions they ask is: “Should I be lifting weights or focusing on bodyweight training?”

The truth is, both approaches can be highly effective. The key is to understand the strengths of each method and to choose the right tool for your goals, fitness level, and lifestyle.

The Benefits of Bodyweight Training

• Accessibility: You don’t need a gym or equipment.

• Functional Strength: Moves like push-ups, pull-ups, and squats train your body in ways that carry over to everyday life.

• Core Engagement: Almost all bodyweight exercises challenge your core muscles.

• Progression Options: Variations (such as incline push-ups or pistol squats) allow you to adjust difficulty as you improve.

  
  

The Benefits of Weight Training

• Progressive Overload: Weights let you steadily increase resistance, which is essential for long-term strength gains.

• Muscle Building: Barbells and dumbbells make it easier to target muscle growth (hypertrophy).

• Joint Health and Bone Strength: Resistance training is excellent for building stronger bones and connective tissues.

• Specificity: You can target individual muscle groups when needed.

  
  

So Which Is Better?

The best approach often combines both. For newer clients, bodyweight training provides a safe, effective starting point to develop baseline strength and confidence. For those looking to build significant muscle or reach higher strength levels, weights are essential.

Some Practical Advice

• If you’re training at home or travelling, bodyweight exercises are your best friend.

• If you’re in a gym environment or working with a trainer, incorporating weights will accelerate progress.

• Don’t feel you need to choose one over the other. A balanced plan can include both, tailored to your goals.

  
  

Bodyweight and weight training are not rivals; they’re partners. Used together, they create a versatile, powerful approach to building strength, improving fitness and supporting long-term health.

Drop me a line if you would like to discuss using weights or your bodyweight when training.

Julien

Julien Bertherat is a London-based personal trainer working with private clients of all ages and fitness levels.