Weightlifting isn’t always necessary to build muscle and achieve that toned look. Resistance training is an effective, convenient alternative to free weights that you can do without stepping foot into the gym. There are multiple forms of resistance training, with the most popular being free weights, gym machines, elastic bands, weighted medicine balls, and of course, bodyweight resistance training.
Bodyweight resistance training can be done anytime, anywhere, and doesn’t require a gym membership or equipment. Examples of such exercises include sit-ups, push-ups, pull-ups, crunches, and squats. When compared to free weights, resistance band training has been shown to provide similar strength gains and results while being less likely to cause injuries. Resistance exercise offers countless health benefits such as improved cardiac and cardiorespiratory health and increased muscle mass.
Similarly to resistance training, strength training is also focused on building muscle mass and strength, but typically requires free weights and is usually tailored towards achieving large, bulky muscles over time.
Overall, whichever form of resistance training speaks to you is the one you should pursue—you can tailor your goals to fit the exercise type, and make sure to exercise at least twice per week for optimal results.
Michael Fredericson, MD of Stanford University’s Physical Medicine and Rehabilitation is a big backer of bodyweight resistance training. He believes that resistance exercise is a more movement-varied, primarily non-weight-bearing exercise modality that has been shown to be highly effective for preserving and even gaining muscle mass.
Loren Fishman, MD and professor of physical medicine and rehabilitation at Columbia University and the medical director of Manhattan Physical Medicine and Rehabilitation also lauds bodyweight resistance training; he explains that this type of resistance still works muscles by opposing them against a weight or force, only now the opposition comes from one’s own body weight.
For even further guidance and insight, Jeremy Loenneke, PhD and associate professor of exercise science at the University of Mississippi advises against considering any one form of resistance training as being “better” than the other, and to instead tailor goals to the particular exercise type.
Finally, for more celebrity-style inspiration, DJ McDonough, PhD and cardiovascular disease researcher at the University of Minnesota’s School of Public Health reminds us that Jennifer Aniston, Duchess Meghan, and many others are promoting the strength and power of Pilates.
Overall, resistance training is key in our goal to achieve a healthy, balanced, and fit lifestyle. With bodyweight resistance training, you can conveniently level up on muscle mass or body tone while avoiding gym memberships and free weights, all while still reaping the same rewards and results. It is all about finding a workout routine that speaks to you and committing to always make time for at least two resistance training sessions per week.
