Strength training is one of the best things you can do for your body. Increased muscle mass, better bone density, improved metabolism, and hello, confidence! But when it comes to achieving those goals, there’s one big question you’ve probably wrestled with (pun intended): Should you focus on lifting weights, or stick to bodyweight exercises?
Both methods have their champions, and both can deliver results. At SPENGA North Raleigh, we believe in helping you find the training style that fits your life and goals best––and we’re here to break down the pros and cons of both approaches so you can feel strong, informed, and empowered.
Why Strength Training is a Game-Changer
Before we jump into the great debate, it’s worth a quick reminder of why strength training rocks. Unlike cardio, which gets your heart pumping but might leave you gasping on the couch after a long run, strength training builds lean muscle and keeps your metabolism running on high even after you’ve finished your workout. It also improves posture, reduces the risk of injury, and leaves you feeling like an absolute powerhouse.
At SPENGA, we see it every day: consistent strength work leads to more energy, confidence, and injury resilience—both in and out of the studio.
The Benefits of Lifting Weights
Controlled Progression
If you want to gradually increase your strength, weights give you precise control. You can add a few pounds at a time to challenge your muscles and continually grow stronger. Resistance can be tailored perfectly to your ability that day. Feeling bold? Add a weight plate. Feeling drained? Stick to those lighter dumbbells.
Targeted Muscle Development
Trying to get biceps that pop or glutes that could rival a Greek statue? Weightlifting makes it easier to isolate specific muscle groups. Machines, in particular, are great for targeting areas without necessarily dragging your entire body into the equation.
Variety to Keep It Fun
Weights open the door to an endless variety of exercises. Squats, deadlifts, bench presses, kettlebell swings, rows, curls...and those are just the basic ones! This variety can keep your workouts exciting and fun (or as fun as heavy breathing and sore muscles can be).
Perfect for Goal-Oriented Training
If you’re looking for measurable goals, weightlifting is your jam. Whether it’s finally hitting a 200-pound deadlift or increasing the number of reps with your favorite kettlebell, tracking your progression is straightforward and incredibly motivating.
The Downsides of Lifting Weights
Equipment is Required
Newsflash: You need weights to lift weights. Unless you’re headed to a gym, buying dumbbells, barbells, or kettlebells can be pricey and require space to store.
Higher Risk of Injury
Mess up your form during a squat with a loaded barbell? Ouch. Correct technique is critical when lifting weights, and without it, the risk of injury increases.
Can Feel Intimidating
Fancy gyms with floor-to-ceiling mirrors and rows of people flexing their muscles can feel overwhelming for beginners. The learning curve for using weights properly is real and can be off-putting initially.
The Perks of Bodyweight Strength Training
No Equipment, No Problem
The beauty of bodyweight exercises? Your gym is wherever you are. From your living room to a hotel room, your body is all you need. Push-ups, pull-ups, squats, lunges, planks, and burpees mean you’ll never run out of exercises.
Functional Strength
Bodyweight workouts often mimic the natural movements we use every day, like bending, twisting, pushing, or pulling. This helps build strength that translates directly into daily activities and reduces injuries. Plus, mastering moves like the crow pose or pistol squats? Total bragging rights.
Low Barrier to Entry
No intimidating machines, no expensive memberships, no trainer barking instructions! Beginners can start bodyweight training with no experience at all, and exercises can be modified to suit any fitness level.
Build Amazing Core Strength
Even a basic bodyweight routine engages your core like crazy. A solid base of core strength improves stability, posture, balance, and overall athletic performance, which weights might not emphasize as much.
The Challenges of Bodyweight Training
Limited Progression
Here's the biggest drawback. Once standard push-ups or squats become easy, progressing to more intense versions (like one-arm push-ups) isn’t nearly as straightforward as grabbing a heavier dumbbell. Some may feel “stuck” without visible progression in how much they’re lifting.
Difficult to Isolate Muscles
Because bodyweight exercises typically engage multiple muscle groups at once, isolating a specific area like triceps or calves can be tricky.
Easily Overlooked Form
When it comes to bodyweight training, your own body is a double-edged sword; because there’s less weight to "scare" you into precision, form often goes unchecked unless you’re mindful about doing it correctly.
How to Choose Between Lifting Weights and Bodyweight Exercises
Here’s the good news—you don’t have to choose one exclusively. Many strength-training programs combine both to deliver a well-rounded routine. But if you’re trying to decide where to focus your energy, think about the following factors.
1. What Are Your Goals?
Want to nail pull-ups, handstands, and other feats of body-controlled strength? Bodyweight exercises are your best friend. Dreaming of visible muscle definition and lifting heavy? Time to head to the weight rack.
2. Where Will You Be Training?
If your workouts need to happen in your bedroom or while traveling, bodyweight training is more practical. For those who have gym memberships or home gym setups, weights are easier to incorporate.
3. Do You Need Variety?
If you get bored doing the same routine every other week, lifting weights might be better. The abundance of exercises and equipment at a gym is hard to beat and allows for constant variation.
4. What’s Your Experience Level?
Bodyweight exercises are generally more welcoming for beginners. They build a foundation of strength and help you learn proper movement patterns before adding weights to the mix.
Hybrid Training for the Win
Why pick one when you can have both? Many top athletes and trainers swear by combining both approaches to get the best of both worlds. Alternate between weightlifting days and bodyweight routines for a balanced and effective workout plan. For example:
- Start with bodyweight warm-ups like air squats or push-ups.
- Use weight training to target specific muscles or increase resistance.
- Finish with core-focused bodyweight movements.
Take the Next Step
Ultimately, both weightlifting and bodyweight strength training offer incredible benefits. Your choice should reflect your goals, preferences, and lifestyle. Whether you’re picking up a kettlebell or cranking out planks, the key is consistency, good form, and a little determination!
Ready to put it into practice? The best way to break through is to just start—so why not try your first SPENGA session on us?
Your first class is free. Book now and experience what Spin, Strength, and Yoga can do together.
Sources:
- What is Resistance Training? - Wise Geek - Feb 27, 2024
- Bodyweight Training: Benefits and Exercises - In Motion O.C.
- Resistance training is medicine: effects of strength training on health - Westcott WL. Curr Sports Med Rep. 2012
- What is a progressive overload workout plan? - Medical News Today - August 19, 2022
- 15 Plank Variations You Haven’t Tried but Need to ASAP - Health Line - Apr 22, 2025
- How to Measure Training Progress - Method Strong - Mar 15, 2022
- Exercises to improve your core strength - Mayo Clinic - Aug. 25, 2023
- Bodyweight Exercises vs. Lifting Weights: Which Is More Effective for Building Muscle? - Eat This, Not That! - April 2, 2024
