What Is Better, Lifting Your Body Weight or Lifting Weights?

Strength training is the act of performing movements against resistance. This resistance can be provided by your body weight or by weights. Each have their own benefits and are appropriate for different levels of lifters. Master strength training exercises using your own body weight before moving onto the higher intensity of weights.

Function of Resistance: 

To increase strength or build muscle, some type of resistance is necessary while you’re completing the strength training exercises. The resistance causes your muscles to become overloaded, which then stimulates them to adapt and become stronger or grow in size. Your own body weight can be used as this resistance, as when you’re completing pushups or squats, or you can use free weights, such as when completing biceps curls or shoulder presses.
Body Weight


Your body weight will come into play in many of the strength training exercises. Even if you add a barbell to your back while you’re completing squats, you will also be required to lift your own body weight in addition to the barbell. The benefit of using your own body weight to complete strength training exercises is that many of the exercises will require the development of your coordination and balance, unlike exercises that are done using weight machines, which allow you to sit or be supported when you’re lifting.

Weights:

Weights, provided by dumbbells or barbells, also require you to maintain your balance and have a level of coordination when you’re lifting. They’re used by more experienced lifters and provide a significantly higher level of intensity to your lifts. Many of the exercises you would complete with your own body weight can be done also while using weights.

Considerations for Beginners:

It’s important that you’re able to handle your own body weight before advancing into using free weights. If you’re unable to complete squats with the correct technique using your own weight, you’re going to place yourself in a vulnerable position for injury if you add a barbell on your back. Dr. Scott Riewald of the National Strength and Conditioning Association recommends that beginners and young athletes master exercises using their own body weight before picking up any weight.

Considerations for Advanced Lifters:
If you’re an advanced lifter, your own body weight will not provide enough of a resistance for many of the strength-training exercises you complete. Using only your body weight for squats may not provide your muscles with enough of a stimulus to cause them to be overloaded. To continue to see improvements, you will need to use weights during your workouts. An outside resistance beyond your own body weight is necessary to build muscle mass, and once you develop strength beyond body weight exercises, incorporate weights into your exercises.