Thinking of starting a fitness program? One of the best ways to start is to evaluate yourself physically and mentally, then decide what kind of workouts you want to have. One of the things you should consider is mixing some weight exercises along with any cardio you might do.
Coach Demetrius Glenn, a recognized fitness expert, provides some information about different weight exercises so you can see which one seems more appealing to your capabilities and preferences.
What are free weights and weight machines?
Free weights and weight machines work to help you increase strength and power. Free weights are barbells, dumbbells and kettlebells you can pick up while weight machines are stationary and can be easier to use for those who have not done weight training in the past. Which one is best for you?
Pros of free weights and weight machines:
- Free weights are safe as long as you’re using proper form and technique and they are something you can easily have in a home gym.
- Weight machines are more commonly found in fitness clubs and exercise studios
- Free weights can help to simulate real life lifting scenarios, so this directly helps with improving total body stabilization.
- Both options offer many physical benefits, such as increased bone density, improved body composition and easier weight maintenance (or faster weight loss).
Something to keep in mind:
- Even free weights require space.
- Using weight machines, you’re not able to complete natural body movements as you can with free weights.
- To get a full workout with both, you typically will need multiple machines or lots of different equipment.
- Weight machines can be expensive if you decide to buy one for your home.
What is a body weight workout?
Body weight workouts are strength training exercises, where you use your own body weight as resistance. It helps you enhance strength, power, endurance, speed and flexibility, as well as improve coordination and balance. You can do simple exercises, such as pushups, pull-ups and planks just to get the body moving. Movements like, pushing, pulling, squatting, bending, twisting and balance are all exercises that use body weight as resistance instead of actual weights.
Pros of body weight workouts:
- No equipment required—you can do it anywhere even in small places.
- You can do it on the go—traveling for work, on holidays or whenever you’re away from home.
- Body weight exercises are ideal if one is older or has physical issues that might make using weights difficult.
- Since these exercises typically mimic actions that we do daily, it’s easier to see results faster than the typical weight machines.
- Using your body weight is easier, free and there’s plenty of body weight workout videos and resources out there, so you won’t get bored.
Cons of body weight workouts:
- Some exercises can be anatomically difficult, especially by those who are just starting, because they require a lot of upper body strength.
- Some exercises might be challenging at first, but they are ideal for those who are not already used to machines and free weights.
- Since the exercises use your own body weight, you might not see the same results in muscle development as you would using weights.
When deciding which type of weight exercise is best for you, keep in mind what you want to accomplish. Either method you choose, the ideal is that you do weight exercises at least twice a week to really see some results. As always, it’s good to contact your physician before starting a new exercise routine.
Lola is a 5-year-old shepherd-pit bull mix we adopted from Operation Kindness in 2016 after her first two strikes. A year later came Ella Fitzgerald (“Ellie”), a 5-year-old Treeing Walker Coonhound, also from Operation Kindness and also with two strikes, because whatever Lola wants, Lola gets, and Lola wanted a puppy. While they have proved many times why it took three tries to get it right, we are so glad they waited for our family to take them home. They make us laugh, keep us fit, and protect us—mostly from squirrels and rabbits, but probably from other things, if needed. Here they are supervising Mom while she works.
Geoffrey is a Westie mix who was abandoned over five years ago on a school playground. He was rescued after being left outside in the pouring rain by my husband Forrest Oliver (Dallas ISD retired teacher). He has been such a joy and is loved and adored by all. Geoffrey is very affectionate but fiercely independent. He enjoys his daily walks and meeting new people as well as our neighbors. The neighborhood children love petting him and giving him treats, which he frequently buries to be enjoyed at a later time.
Emerald is a female iguana I have had for a year. I also have Brownie, a rabbit I have had for a few months and that came from the Environmental Education Center, and Shadow, a chicken that is a few weeks old.
Layla and Ava came into my life in 2018, a few months after my sweet dog passed away. I wasn’t sure if I would be able to open my heart for two more dogs, but they really made it hard not to! They are so sweet, and I love the bond they have with each other. Everyone in my family loves these two, even my stubborn dad.
We adopted three cats over the summer. First, we got the sweetest little sisters, Rosemary and Vera, and a few days later, we adopted our big, handsome boy, Dasche.
Here is my very sweet dog, Rai (pronounced “rye”) snuggling on me while I try to work. When I’m on my laptop is her favorite time to seek attention and put her head on my keyboard!
The majestic feline you see above is Princess Snowbelle. As a former dog person, I never imagined I’d fall in love with a cat, but here we are. She loves expensive, grain-free treats and being brushed, particularly under her chin. As her appearance would indicate, she’s a bit of a diva and loves to act as my own personal alarm clock on weekdays and weekends alike. She isn’t a lap cat but deigns to sit near me instead. She was adopted from Operation Kindness two years ago and celebrated her 11th birthday in August.
These are Angel and George, they both turned 6 years old this past summer. We rescued them from DAS and are now a bonded pair. They love to go to the park and chase tennis balls on the weekends and ride along during errands in the car. They also have helped foster many of the bottle baby kittens we have had over the past few years by being stand-in parents and showing the ropes to the babies. We are so thankful for these snuggle bugs.
Skank came to our family as a stray – found in the garage eating dog food – very hungry and a bit injured. He is sweet, quite the charmer, and ever so handsome. He is big on napping, “skanking” around the neighborhood and spending time between the great outdoors and inside. Kerry Glittenberg, Urban Park ES
I rescued Charlie from under my patio at home when he was 1 month old. He is now 2 years old and does not think he is a cat. My family have five dogs and his favorite name Barlie. Charlie will play fetch and wrestle with Barlie. The funny thing is my vet refers to him as a dog, too. He can be a monster sometimes, but I love him. Letha Cannon, Downtown Montessori at Ida B. Wells
I am a total dog mom, and this is my little lovebug Ollie. I got her at 6 weeks old in 2004, and she is now over 16.5 years old. Her age may show in her white hair but not in her attitude and actions. She still enjoys walks and spending the night at my mom’s visiting her 16-year-old chihuahua. We also catch up daily after work by sitting together on the couch and relaxing before dinner. Annemarie Fehrenbacher, Irma Rangel YWLS
This is my old man baby, Tito. He just turned 15 years old, and I’ve had him since he was 2 months old. He is spoiled rotten and gets just about everything he wants because he’s now blind in one eye and going deaf. He enjoys sun bathing, car rides, and taking long walks with me around our neighborhood. Tito is also well-traveled and has flown a lot more than some people. When I lived in New Jersey for college, he would fly back and forth with me often. He has been to Canada, Mexico, and many states throughout the country. Edgar Salas, Woodrow Wilson HS
Gizmo is a 5-year-old adorable Pomeranian. He is an amazing communicator with a big personality that loves attention. Gizmo does tend to forget he is a small dog at times, especially when he is trying to chase away possums and raccoons twice his size. Gizmo has been a great working companion throughout COVID. We enjoy his love and affection! Yesenia Ramirez, Early Learning
Butch, in front, and Boots are quite the pair. Although not litter mates, they are best buddies. Both were feral cats. Butch was the most feral, found around 9 months old, and it took about one year for him to not be so scared. He’s around 3 years old and is my lap cat now. He loves to play with balls, with dog bones, and chase Boots. Boots was found around 6 weeks old and grew up to be such a statuesque cat. He’s quite the talker and loves to snuggle.
Meet my fur baby Henry. He was a gift from a dear friend and has brought so much joy to my life. He is a 4-year-old Shih-Tzu mix who loves to cuddle any chance he gets and always has a smile on his face. He loves his squeaker toys and to snack on carrots & apples, he has been my saving grace during the pandemic. Saida Guzman, Human Capital Management