Bodyweight vs. Weights: Which Is Better for Beginners?
When starting a fitness journey, one of the biggest dilemmas beginners face is whether to train using bodyweight exercises or weights. Each method has its own benefits and potential drawbacks, and the best choice depends on individual goals, accessibility, and physical condition.
This article examines the science behind both training styles to help beginners make an informed decision.
The Benefits of Bodyweight Training
Accessibility and Convenience
Bodyweight exercises require no equipment, making them ideal for beginners who want to train at home or lack access to a gym. Research has shown that bodyweight training can be an effective method for improving overall fitness without requiring external resistance (Calatayud et al., 2015).
Lower Risk of Injury
Since bodyweight exercises utilise natural movement patterns, they are generally safer for beginners. A study by Schoenfeld (2010) found that bodyweight training leads to lower injury rates compared to weightlifting, particularly for individuals with no prior training experience.
Improved Functional Strength and Mobility
Bodyweight movements enhance coordination, balance, and mobility. Exercises like push-ups, squats, and lunges engage stabilising muscles, improving overall body control. Research by Behm and Sale (1993) suggests that bodyweight exercises can enhance neuromuscular coordination, which benefits long-term strength development.
Progressive Overload Can Be Achieved
A common misconception is that bodyweight exercises do not allow for progressive overload. However, increasing difficulty by manipulating tempo, leverage, or reps can produce similar strength adaptations to weightlifting. A study by Schoenfeld et al. (2014) demonstrated that high-rep bodyweight training can stimulate muscle hypertrophy when taken to failure.
