Full Body Workouts: Bodyweight vs Weighted Exercises—Which is Best for You?

Are you struggling to decide between bodyweight exercises and weighted workouts for your full body training? Whether you're short on time, feel intimidated by the gym, or are unsure how to maximize your fitness results, this guide will help you navigate the pros and cons of each method. By the end, you'll be equipped to make an informed decision that aligns with your fitness goals.

Quick Stats Box:

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

Bodyweight Exercises: The Advantages

Bodyweight exercises use your own weight as resistance, making them perfect for those with limited time and space. Here’s why you might choose this method:

• Accessibility: No equipment required, allowing you to work out anywhere, anytime.
• Functional Strength: Mimics everyday movements, enhancing overall body control and balance.
• Scalability: Easily modified to increase or decrease difficulty.

Recommended Bodyweight Exercises:

1. Push-Ups

   • Reps: 12-15
   • Sets: 3
   • Rest: 30 seconds
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Knee push-ups for easier version; decline push-ups for harder.

2. Bodyweight Squats

   • Reps: 15-20
   • Sets: 3
   • Rest: 30 seconds
   • Form Cue: Sit back as if in a chair, keeping knees behind toes.
   • Modification: Squat onto a chair for easier; jump squats for harder.

3. Plank

   • Duration: 30-45 seconds
   • Sets: 3
   • Rest: 30 seconds
   • Form Cue: Keep your elbows under your shoulders and body straight.
   • Modification: Drop to knees for easier; side plank for harder.

Bodyweight Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------|---------------|------|-------|----------------------------| | Push-Ups | 12-15 | 3 | 30s | Knee push-ups / Decline | | Bodyweight Squats| 15-20 | 3 | 30s | Chair squats / Jump squats | | Plank | 30-45 seconds | 3 | 30s | Kneeling plank / Side plank|

Weighted Exercises: The Benefits

Weighted exercises add an extra layer of resistance, which can help build muscle strength and enhance your overall fitness level.

• Muscle Building: Greater potential for hypertrophy (muscle growth) with added weight.
• Variety: Expands your exercise options, keeping workouts fresh and engaging.
• Increased Intensity: Higher resistance can lead to more calories burned in a shorter time.

Recommended Weighted Exercises:

1. Dumbbell Bench Press

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Lower dumbbells to chest and press up while squeezing shoulder blades together.
   • Modification: Use lighter weights for easier; increase weight for harder.

2. Dumbbell Deadlift

   • Reps: 10-15
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Hinge at the hips, keeping back straight as you lower the weights.
   • Modification: Use one dumbbell for easier; increase weight for harder.

3. Dumbbell Shoulder Press

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Press weights overhead without arching your back.
   • Modification: Use lighter weights for easier; increase weight for harder.

Weighted Exercise Summary Table

| Exercise | Reps | Sets | Rest | Modification | |------------------------|-----------|------|-------|----------------------------| | Dumbbell Bench Press | 10-12 | 3 | 45s | Lighter weights / Heavier | | Dumbbell Deadlift | 10-15 | 3 | 45s | One dumbbell / Heavier | | Dumbbell Shoulder Press | 10-12 | 3 | 45s | Lighter weights / Heavier |

Warm-Up (5 Minutes)

• High Knees: 30 seconds
• Arm Circles: 30 seconds
• Bodyweight Squats: 1 minute
• Leg Swings: 30 seconds each leg
• Torso Twists: 1 minute

Cool-Down (3-5 Minutes)

• Standing Forward Bend: 1 minute
• Child’s Pose: 1 minute
• Cobra Stretch: 1 minute

Complete in: 25-30 minutes

Conclusion

Choosing between bodyweight and weighted exercises depends on your fitness goals, available equipment, and personal preferences. Bodyweight workouts are excellent for building functional strength and improving endurance, while weighted exercises are more effective for muscle hypertrophy and strength gains.

Consider alternating between both methods to achieve a well-rounded fitness routine. If you're unsure where to start or need personalized feedback on your form, consider our live 1-on-1 video training sessions.