Calisthenics or Weights: Which One Is Best for Building Strength?
Experts weigh in on whether body weight exercises can be as effective as weight-lifting.
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If you get the sense everyone around you is swapping cardio workouts for strength training lately, it's not your imagination. According to an annual survey published in the American College of Sports Medicine’s journal, strength training with free weights was the second most popular fitness trend in 2023, followed by bodyweight training (AKA calisthenics) in third place.
The fitness booking app ClassPass has also noticed an uptick in the popularity of strength training. Last year, it was the third most frequently booked class type on the app and the most popular workout to do with a friend.
So why the surge in interest? In short, people recognize that strength training is one of the most beneficial workouts for overall health and longevity—especially for women who have not traditionally prioritized resistance training.
“I think the stigma around 'bulking' as a result of strength training has finally been broken,” says Aubre Winters-Casiano, founder of Sweat Sessions. “Many women are seeing their favorite trainers/teachers on social media encouraging lifting heavier and are finding the confidence to do so themselves.”
Plus, the latest government guidelines suggest aiming for two or more sessions of moderate- or high-intensity strength-building activities per week. But what’s the most effective form of strength training? Ahead, we break down the pros and cons of two popular options—calisthenics and weights. We also detail a few beginner-appropriate moves for each to get you started.
What Is a Calisthenics Workout?
Calisthenics is a fancy word for a workout that uses body weight and gravity to create resistance, strengthen your muscles, and increase mobility. Classic exercise moves like squats and pushups are just a couple of examples.
But calisthenics can also involve basic equipment, too. If you’ve ever seen someone making the pull-up bar or gymnastics hoops at the gym look effortless, they’re doing calisthenics.
You also might wonder if a bodyweight workout can genuinely compete—especially if you associate strength training with lifting heavy weights. Of course, that depends on your goals, but studies suggest calisthenics is an extremely effective way to build muscle.
Case in point—one 2018 study compared participants who did progressive calisthenic pushup training three days per week for four weeks with those who did traditional bench press training. Researchers found similar outcomes in muscle thickness and upper body strength between the two groups.
Benefits of Calisthenics
Doing calisthenics on a consistent basis can benefit your body in a number of ways. Here is an overview of the potential benefits.
Builds whole-body strength
Calisthenics exercises target major muscle groups, helping to increase overall strength and build muscle mass. Better still, movements like pushups, pull-ups, and squats engage multiple muscle groups simultaneously, promoting whole-body strength.
“Don’t underestimate the total-body strength you can gain from using your own body weight,” says Winters-Casiano.
Boosts cardiovascular fitness
A 2022 study found that vigorous calisthenics exercises boasted the same cardiovascular benefits as running on a treadmill. So, if you make your calisthenics workout high-intensity—think jump squats and burpees—you can probably skip additional cardio sessions.
Improves coordination, balance, and flexibility
Many calisthenics exercises involve dynamic movements that promote flexibility and joint mobility as well as strength. They also tend to mimic real-life movements like lifting, carrying, bending, and reaching, which enhance your overall functional fitness and reduce the risk of injury.
Provides an accessible way to workout
Calisthenics also are an easy way to stay in shape if you lead a busy lifestyle, says Joe Holder, a Nike Master Trainer. This is great news for those of us who don’t always have the time or motivation to slog it out at the gym.
“You need minimal equipment and you can create routines that go from beginner to advanced [so you continue to make progress]," says Holder.
Downsides of Calisthenics
While calisthenics is an easy and accessible way to improve general fitness, it’s not the most adaptable workout ever invented. There are a limited number of exercises you can do and no real way to up the ante unless, as Holder suggests, you cheat a little and strap on a weighted vest.
“If your main goal is to put on more muscle, calisthenics is not the most efficient way to do that,” says Holder. “It’s hard to isolate muscle groups, and most exercises will be full-body or multi-segment.” In other words, if you aim to target and build one major muscle group specifically, a weights workout might be better for you.
Calisthenics Workout for Beginners
We asked Winters-Casiano—who loves to get creative and mix calisthenics with dance cardio—for a beginner-friendly whole-body routine. Try repeating these exercises 12 times and add sets as your strength builds.
Arms: Try tricep dips on a chair. Sit on a chair, place your hands on the edge, and extend your legs out in front of you. Then, bend your elbows to 90 degrees and use your breath to press back to straight arms.
Legs: Use walking lunges to work your legs. Bring your feet hip-width apart and parallel. Begin by stepping one foot forward at a time, bending the knee down to 90 degrees. Then, drive through the front leg to step the back leg forward and repeat.
Core: Use the hollow hold to work your core. Place your hands behind your head, bring your legs to a tabletop position at 90 degrees, and lift your shoulders off the mat. Extend your legs straight to 45 degrees, and engage the core by driving low back to the mat. Hold for 30 seconds, or add little flutter kicks.
Back: Try pike pushups. Find a high plank, put your hands a little wider than your shoulders, and lift your hips to a pike position (think downward-facing dog). Begin bending and pressing through the arms at a slow pace. Inhale to bend and exhale to extend.
What Is Weight Training?
In short, weight training uses dumbbells, kettlebells, barbells, and machines to load the muscle and increase its strength. It’s commonly seen as a fast and efficient way to work out because you can keep incrementally increasing the weight and avoid the plateau that can happen with calisthenics workouts.
“Strength training is a great way to boost confidence and self-esteem and, overall, has a positive effect on how you feel about your body,” says Winters-Casiano. “My clients say that strength training is not only helping them feel stronger during their workouts but outside of their workouts as well.”
The science supports this sentiment. For example, one 2018 study showed that resistance exercise can significantly reduce symptoms of depression, and another study showed that low-to-moderate weight training reduces anxiety.
Free Weights vs. Weight Machines: Which Is Better?
The answer to this question depends on what your goals and limitations are, says Holder. “If you have injuries or are new to weight training, combining machines with bodyweight exercises can be great. Weight machines are often valuable for isolating certain muscle groups, and they’re a great starting point for novices.”
One significant downside to machines is that they often don’t let you work in different planes of motion. If you’re not activating the smaller muscles that add stability to the joints, there may be a risk of injury down the road. Free weights are more versatile in this regard.
Benefits of Weight Training
Weight training can provide many benefits when you use proper form and work out consistently. Here are the benefits of weight training.
Increases muscle mass
If your goal is to build muscle, weight training is an efficient way to do that. Lifting heavy weights stimulates muscle growth, increasing muscle size and definition. It also could potentially lead to optimal body composition, too.
Improves bone density
Numerous studies prove that weight lifting can increase bone density. This reduces the risk of osteoporosis and fractures as we age and contributes to balance and strength.
Burns calories
Another amazing thing about weight training is that it bolsters basal metabolic rate (the rate at which you burn calories while at rest). According to scientific estimates, every pound of muscle you have burns approximately six calories per day while your body is at rest. So, increase muscle mass, and your calorie-burning potential increases, too.
Provides an adaptable workout based on fitness level
Weight training is extremely adaptable, making it easy to keep building on your progress and tracking your gains. This will not only give you immense satisfaction when you achieve a new personal record, but it also can help keep you motivated.
Downsides of Weight Training
Unlike calisthenics, weight training requires equipment and potentially a gym or fitness studio membership. In other words, if this is your workout of choice, you might have to invest some money.
Another thing to be aware of is that weight training has a higher risk of injury. But, says Holder, there is no downside to working out with weights for the general population. The key is to program it correctly and do exercises with proper form, avoiding any movements that cause pain. If in doubt, work with a personal trainer.
Weight Training Workout for Beginners
Winters-Casiano, who turns to weight training workouts for muscle group-focused days or when she has a specific goal or aesthetic in mind, recommends these exercises for beginners.
Legs: Start with lateral lunges. Begin with your feet hip-width apart and weights in your hands. Take a big step out with your right leg as you bring your right knee to 90 degrees. Sit the hips back, keeping the chest tall and spine long, then drive through the right foot and return to standing. Switch sides. Aim for 12 reps (six on the right and six on the left).
Arms: Try alternating bicep curls. Stand with your feet hip-width apart and softly bend your knees. On the exhale, draw the weight up to the shoulder, one arm at a time. Inhale as you resist it back down, keeping elbows tucked close to the waist. Aim for 12 reps (six on the right and six on the left).
Core: Use the hovering bear hold to work the core. Begin in a tabletop position, hands under your shoulders, knees under your hips. Curling the toes under and using the power of your hands, begin to drive the knees a few inches off the floor. Maintain a flat back and long spine. To intensify, add slow alternating shoulder taps. Aim for a 30-second hold or 10 alternating taps (five on the right, five on the left).
Back: A bent-over row will work your back. Bring your feet hip-width apart, then hinge from the waistline, sending your hips back. Reach your arms forward on the diagonal with weights in each hand, squeezing your upper back as you draw the weights up and back. Reach the arms forward to reset. Aim for 12 reps (six on the right and six on the left).
Bottom Line
It’s worth reiterating that any type of strength training is one of the best things you can do for health and longevity. Calisthenics is a low or no-equipment workout that will increase your strength, coordination, mobility, flexibility, and cardiovascular health. It’s not the most adaptable, though, and plateaus can happen.
Meanwhile, weight training requires free weights or machines, which will probably cost you more. However, it’s a very adaptable workout that effectively builds muscle, improves bone density, and increases basal metabolic rate (resting calorie burn). Just take extra care to use the proper form to reduce the risk of injury.
“Different modalities and formats support different goals and bodies,” says Winters-Casiano, who advocates incorporating a little of both. “All workouts serve a different purpose, so I try to lean into what will make me feel my best and create a workout schedule that aligns with that.”
In other words, there is no one-size-fits-all when it comes to fitness, so make it your own.
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