Full Body Workout: Bodyweight vs. Free Weights – What’s Better?

Finding time to fit in a workout can feel overwhelming, especially for busy professionals. You might wonder whether you should invest in free weights or stick to bodyweight workouts. Both options have their merits, but which one is better for your fitness goals? Let’s break down the comparison to help you make the best choice for your full body training in 2026.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: No equipment for bodyweight; light dumbbells (5-10 lbs) optional for free weights
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Dynamic Warm-Up Routine:

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. High Knees: 30 seconds
3. Leg Swings: 30 seconds (15 seconds each leg)
4. Bodyweight Squats: 1 minute (slow tempo)
5. Torso Twists: 1 minute

Bodyweight Exercises

1. Push-Ups (Standard or Knee Push-Ups)

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels; lower down for a count of 2 seconds.
• Modification: Do knee push-ups for an easier version or elevate your feet for a harder version.

2. Bodyweight Squats

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Sit back as if sitting in a chair; keep your chest up.
• Modification: Perform squats to a chair for an easier version, or add a jump for a harder version.

3. Plank

• Duration: 30-45 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows under your shoulders and your body in a straight line.
• Modification: Drop to your knees for an easier version or add shoulder taps for a harder version.

Free Weight Exercises

4. Dumbbell Deadlifts

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep the dumbbells close to your legs as you lower down.
• Modification: Use a single dumbbell for an easier version or increase the weight for a harder version.

5. Dumbbell Shoulder Press

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Press directly overhead, not in front of your face.
• Modification: Use lighter weights for an easier version or perform standing for a harder version.

6. Dumbbell Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Take a big step forward and lower your back knee towards the ground.
• Modification: Do bodyweight lunges for an easier version or add a twist with a dumbbell for a harder version.

Summary Table of Exercises

| Exercise | Reps/Duration | Sets | Rest | Modification | |-------------------------|----------------------|------|-----------------|--------------------------------| | Push-Ups | 10-15 reps | 3 | 45 seconds | Knee Push-Ups | | Bodyweight Squats | 15-20 reps | 3 | 45 seconds | Squats to a chair | | Plank | 30-45 seconds | 3 | 30 seconds | Drop to knees | | Dumbbell Deadlifts | 10-12 reps | 3 | 45 seconds | Single Dumbbell | | Dumbbell Shoulder Press | 10-12 reps | 3 | 45 seconds | Lighter Weights | | Dumbbell Lunges | 10 reps per leg | 3 | 45 seconds | Bodyweight Lunges |

Cool-Down (3-5 minutes)

Static Stretching Routine:

1. Standing Quad Stretch: 30 seconds each leg
2. Hamstring Stretch: 30 seconds each leg
3. Child’s Pose: 1 minute
4. Chest Stretch: 30 seconds

Complete in: 25-30 minutes

Conclusion

Both bodyweight workouts and free weights have unique advantages. Bodyweight exercises are great for those with limited space and no equipment, while free weights can help increase strength and muscle definition. Consider alternating between both methods to keep your workouts varied and effective. Aim to incorporate these workouts 3x per week with rest days in between for optimal results.

Ready to take your training to the next level? Whether you choose bodyweight or free weights, remember that consistency is key. If you’re looking for personalized coaching, check out our live 1-on-1 sessions with certified trainers.