Experts weigh in on whether body weight exercises can be as effective as weight-lifting.
The fitness booking app ClassPass has also noticed an uptick in the popularity of strength training.
So why the surge in interest?
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Plus, the latestgovernment guidelinessuggest aiming for two or more sessions of moderate- or high-intensity strength-building activities per week.
But whats the most effective form of strength training?
Ahead, we break down the pros and cons of two popular optionscalisthenics and weights.
We also detail a few beginner-appropriate moves for each to get you started.
What Is a Calisthenics Workout?
Classic exercise moves like squats and pushups are just a couple of examples.
But calisthenics can also involve basic equipment, too.
Researchers found similar outcomes in muscle thickness and upper body strength between the two groups.
Here is an overview of the potential benefits.
So, if you make your calisthenics workout high-intensitythink jump squats and burpeesyou can probably skip additional cardio sessions.
Its hard to isolate muscle groups, and most exercises will be full-body or multi-segment.
Try repeating these exercises 12 times and add sets as your strength builds.
What Is Weight Training?
The science supports this sentiment.
Free Weights vs.
Weight Machines: Which Is Better?
The answer to this question depends on what your goals and limitations are, says Holder.
One significant downside to machines is that they often dont let you work in different planes of motion.
Free weights are more versatile in this regard.
Here are the benefits of weight training.
Lifting heavy weightsstimulates muscle growth, increasing muscle size and definition.
It also could potentially lead to optimal body composition, too.
Improves bone density
Numerous studies prove that weight lifting canincrease bone density.
This reduces the risk of osteoporosis and fractures as we age and contributes to balance and strength.
So, increase muscle mass, and your calorie-burning potential increases, too.
In other words, if this is your workout of choice, you might have to invest some money.
Another thing to be aware of is that weight training has a higher risk of injury.
But, says Holder, there is no downside to working out with weights for the general population.
If in doubt, work with a personal trainer.
Its not the most adaptable, though, and plateaus can happen.
Meanwhile, weight training requires free weights or machines, which will probably cost you more.
Just take extra care to use the proper form to reduce the risk of injury.
In other words, there is no one-size-fits-all when it comes to fitness, so make it your own.
