Full Body Workouts: Free Weights vs Bodyweight Exercises - Which Is Better?

Finding the right workout routine can feel overwhelming, especially for busy professionals in 2026. With the demands of work and life, deciding between free weights and bodyweight exercises for full body workouts can add to the confusion. Both options offer unique benefits, but which is the best fit for your specific needs?

Quick Stats

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Free weights (optional), yoga mat (for bodyweight)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. Leg Swings: 30 seconds each leg
3. Torso Twists: 1 minute
4. Bodyweight Squats: 1 minute (12-15 reps)
5. Jumping Jacks: 1 minute

Free Weights vs Bodyweight Exercises

1. Free Weights: Strength and Stability

• Exercise: Goblet Squat

  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Hold the weight close to your chest and squat down to parallel.
  • Modification: Use a lighter weight or perform without weights.

• Exercise: Bent-Over Row

  • Reps: 10
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Keep your back flat and pull the weights towards your hips.
  • Modification: Perform a seated row with resistance bands.

2. Bodyweight Exercises: Flexibility and Functionality

• Exercise: Push-Ups

  • Reps: 10-15
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Keep your body in a straight line from head to heels.
  • Modification: Perform on your knees for an easier version.

• Exercise: Plank

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Engage your glutes and core to maintain a straight line.
  • Modification: Drop to your knees for an easier version.

3. Combining Both for Optimal Results

• Exercise: Dumbbell Deadlift

  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Keep the weights close to your body as you lower them.
  • Modification: Use a kettlebell or perform bodyweight hip hinges.

• Exercise: Burpees

  • Reps: 8-10
  • Sets: 3
  • Rest: 1 minute between sets
  • Form Cue: Land softly and keep your core tight upon jumping back up.
  • Modification: Step back instead of jumping for an easier version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-------------------------|---------------|------|--------------|-----------------------------------| | Goblet Squat | 12 reps | 3 | 45 seconds | Lighter weight or no weights | | Bent-Over Row | 10 reps | 3 | 45 seconds | Seated row with bands | | Push-Ups | 10-15 reps | 3 | 45 seconds | On knees | | Plank | 30 seconds | 3 | 30 seconds | On knees | | Dumbbell Deadlift | 12 reps | 3 | 45 seconds | Kettlebell or bodyweight hip hinge| | Burpees | 8-10 reps | 3 | 1 minute | Step back instead of jump |

Cool Down (3-5 minutes)

1. Child's Pose: 1 minute
2. Seated Forward Fold: 1 minute
3. Standing Quad Stretch: 30 seconds each leg
4. Shoulder Stretch: 30 seconds each arm

Complete in: 25-30 minutes

Conclusion: Which Is Better?

Ultimately, the choice between free weights and bodyweight exercises depends on your individual goals and circumstances. Free weights can enhance strength and stability, while bodyweight exercises improve flexibility and functional movement. For a balanced routine, consider incorporating both into your weekly workouts.

For personalized coaching and real-time feedback to help you optimize your workouts, consider trying HipTrain's 1-on-1 training sessions, where you can receive tailored guidance from certified trainers.