When it comes to weight-resistance exercise, the choices are vast and varied. From free weights like dumbbells and barbells to weight machines, resistance bands, and even bodyweight exercises such as pushups and pullups, the options cater to a wide range of fitness enthusiasts. Whether you’re young, old, a beginner, or seasoned athlete, these methods offer flexibility for use in the gym, at home, or even in a hotel room while traveling.
Each of these four basic strength training options has its own set of advantages and disadvantages. They can be integrated into a fitness routine that also includes aerobic exercises like walking, running, or stair climbing. To delve deeper into these possibilities, we consulted Dr. Rafael Escamilla, a biomechanist and physical therapist at Sacramento State University, and Dr. Michael Stone, a sports scientist at East Tennessee State University. Both experts are internationally recognized, college professors, and former competitive weightlifters who continue to work out regularly.
Free Weights: Dumbbells and Barbells
Free weights, including dumbbells, barbells, kettlebells, and medicine balls, are often recommended for those who are relatively healthy. According to Dr. Stone, free weights offer more carryover to daily life activities, such as lifting groceries or picking up grandchildren. They are versatile and allow for natural movements that machines may restrict, engaging additional muscle groups for balance and coordination.
“If you’re relatively healthy, free weights are the way to go,” Stone told The Associated Press. “They have more carryover to daily life — to lifting things. It transfers better.”
Dr. Stone emphasizes starting with light weights and gradually increasing the load. He also suggests seeking guidance from someone knowledgeable if you’re new to weightlifting.
Weight Machines: A Beginner-Friendly Option
For those new to strength training, weight machines provide a stable and less intimidating introduction. These machines offer a fixed pattern of movement, making it easier for beginners to learn the basics without the need for advanced technique or skill.
“Machines are a good way to start,” Escamilla told The Associated Press. “They’re safe and easy and you don’t need a lot of technique or skill to do them.”
Weight machines also help reduce the risk of injury, isolate specific muscles, and build confidence. As Dr. Escamilla suggests, starting with machines can be a stepping stone to more advanced options like free weights.
Resistance Bands and Tubes: Portable and Versatile
Resistance bands and tubes are among the most portable strength training options, making them ideal for those who travel frequently or prefer to work out at home. These elastic bands come in various sizes and resistance levels, allowing for a wide range of exercises that target different muscle groups.
“They take up no room to pack and they’re supercheap,” Escamilla said. “You can take them with you as you travel — just throw them in your suitcase.”
While resistance bands may not suffice for high-level athletes, they are suitable for the average adult seeking to improve muscle strength, flexibility, and balance.
Bodyweight Resistance: No Equipment Necessary
Bodyweight exercises, such as pushups, pullups, squats, lunges, and planks, utilize your own body as resistance. These exercises can be performed anywhere and require minimal to no equipment, making them accessible to everyone.
“Your body weight can be used as a form of resistance,” Escamilla said. “You can get a good workout doing these and you need almost no equipment.”
No matter which method you choose, Dr. Stone highlights the importance of varying exercises and repetitions to avoid monotony and achieve better results. Outdoor gyms, often found in public spaces like Barceloneta beach in Barcelona, Spain, offer a refreshing change of scenery for workouts.
“You can’t do the same number of sets and repetitions all the time and expect to get better results,” Stone said. “You get stale and monotony can set in.”
As you embark on your strength training journey, remember to consult a medical professional if you’re just starting out and consider working with a trainer to ensure proper technique and safety. With the right approach, strength training can be a rewarding and effective component of a balanced fitness regimen.
