Weight training: benefits, equipment and comparison with free body

Weight training is one of the best strategies for developing strength, toning muscles, and improving body composition. Integrating weights into your workout routine will help you achieve significant results both aesthetically and functionally.

In this article we will find out why to perform workouts with weights, what are the gym equipment needed to get started and the difference between weight training and free body, to help you choose the method best suited to your goals.

Why perform workouts with weights?

Weight training is not just for those who want to increase muscle mass. In fact, the benefits of this type of workout are manifold and go beyond simple strength development.

• Increased muscle mass and definition: lifting weights helps build muscle and improve muscle tone, making the body more defined and sculpted.
• Improved strength and endurance: training with weights allows you to develop functional strength, useful for both sports and daily life.
• Acceleration of metabolism: more muscle means greater caloric expenditure even at rest, promoting weight loss and maintaining a healthy weight.
• Bone and joint benefits: lifting weights helps strengthen bones and reduce the risk of osteoporosis, as well as improve joint stability.
• Better postural control: well-structured training helps correct muscle imbalances and prevent postural pain.

In addition, the weight workout is highly customizable: you can choose loads, repetitions, and types of exercises based on your experience level and desired goals.

Gym equipment needed for weight training

To introduce yourself to weight training, it is important to have a few basic pieces of equipment that allow you to perform a wide variety of exercises safely and effectively.

Barbell and discs

The barbell is the most commonly used tool for fundamental exercises such as squats, deadlifts, flat bench and rowing. I discs allow you to modulate the load according to your strength and progress.

Dumbbells

I dumbbells offer more freedom of movement than the barbell and allow you to perform exercises in a more controlled manner, while also working the stabilizing muscles. They are ideal for isolation exercises such as biceps curls and side raises, but also for multi-joint movements such as squats and lunges.

Kettlebell

I kettlebells are perfect for functional and dynamic exercises such as swings, cleans and presses. They help improve strength, explosiveness and coordination, offering a different kind of workout than classic free weights.

Adjustable bench

A adjustable bench allows you to perform a wide range of chest, shoulder and arm exercises, such as barbell or dumbbell stretches and military presses.

Rack or balance stand

To perform squats and other barbell exercises safely, a rack or adjustable stand. Some models also include cables and pulleys, further expanding training possibilities.

Elastics and resistance bands

Often used as an adjunct to weight training, the elastic bands allow for increased resistance in exercises such as squats and bench presses, improving explosive strength and stability.

With this equipment, it is possible to set up a complete training area, suitable for both beginners and those who want advanced training.

Difference between weight training and free-body training

Many people wonder whether it is better to train with weights or with free weight training. The choice of course depends on individual goals, but both methods have specific advantages. Let’s see below the difference between weight training and free-body training:

Weight training

• Increased progressive resistance: the weights allow the load to increase gradually, more effectively stimulating muscle growth.
• More variety in exercises: with the use of barbells, dumbbells and machines, targeted exercises can be performed for each muscle group.
• Improved strength control: allows muscles to be isolated and work more precisely on specific weaknesses.

Free body workout

• Greater overall muscle involvement: free-body exercises activate multiple muscle groups simultaneously, improving coordination and stability.
• It requires no equipment: it can be practiced anywhere, without the need for weights or machinery.
• Improves mobility and endurance: helps develop functional strength, agility and motor control.

Which one to choose?

But then, which training is best to choose?

First, if the goal is to increase muscle mass and strength, weight training is definitely the best choice because it allows you to work with progressive loads and isolate specific muscle groups.

On the other hand, if you want to improve body control, endurance, and mobility, free body may be a more suitable option, especially for those who train without equipment or prefer more dynamic exercises.

In any case, ideally, both methods should be integrated to take advantage of the benefits of each: as an example, combining the barbell squat and the free-body pistol squat allows you to develop both strength and stability, resulting in a more complete workout.

Conclusion

Weight training is a key strategy for improving strength, body composition, and overall health. With numerous benefits, such as increasing muscle mass, improving strength, and protecting joints, this type of training is suitable for anyone who wants to improve their fitness.

We have seen the benefits of performing workouts with weights, what gym equipment is needed to get started, and the difference between weight training and free body. The choice between weights and free body depends on individual goals, but combining both methods can provide better results.

In conclusion, then, if you want to improve your fitness effectively and sustainably, incorporating weights into your workout routine is undoubtedly one of the best choices! Start with simple exercises, gradually increase the load and find the right balance between strength, mobility and endurance. With perseverance and dedication, results will not be long in coming!