Can I Do Both Free Weights (Gym) and Bodyweight Training?

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• nor an “is-it-a-legit?” site
• I am not an affiliate for any site featured in this article.

Now, let’s get to it

This is a common question beginners ask and there’s a reason for it.

A quick glance at those YouTube™ videos seems to indicate this to be a hotly debated topic.

Some proponents of one method explaining (for example) why they switched to the form of training they are now doing.

Note that calisthenics is similar to bodyweight exercises.

Are these two forms of training mutually exclusive?

Is one form of training better than the other?

Let me ask you:

Why do you feel the need to specialize?

You are just starting out.

One thing is for sure.

Conventional weight training does get boring after a while.

Erm…don’t forget that social distancing thing at the gym, eh?

You might even hit a training plateau, that dreaded sticking point when nothing you try (short of bodyweight training) seems to work.

If you are looking at what’s happening in the fitness space with a view to getting started with bodyweight training, you may pick up on a vibe that you need to choose between bodyweight training or training with free weights/machines.

This is NOT true.

You can do both and get the benefits of both.

Will it work for me if I am overweight?

If you are overweight, you will need to find exercises that are suitably low impact and that will bear your bodyweight without straining yourself.

In this case, a good resistance band that allows full (or partial) range of motion might be helpful.

The resistance band is optional.

As always, check with your doctor before you start any exercise program.

And always – start slow then build up as your fitness level increases.

You could mix and match

Depending on how you wish to train, you may have 2 days a week where you focus on free weights training and another 2 days a week where you do bodyweight workouts.

You may even choose to do both bodyweight exercises and lift dumbbells on the same day.

Here are 6 bodyweight exercises that you can include in your routine.

The rules are not set in stone. As long as you’re

• maintaining good form
• training intensely enough,
• eating enough in line with your goal and
• resting enough…

…you will get some benefits.

Some points to note

While you can mix and match the two different types on training, there are a few pointers you do need to be aware of.

Check out this video from the PicFit guys on YouTube™:

I think they sum it up really well, don’t you?

The crux of the matter is this…

…if you focus on one form of training, you’ll make more progress in that method of training.

Your muscles will also become accustomed to that particular form of stress.

Bodyweight training for functional everyday movement is a different type of training.

If you want to be able to do the human flag (is that functional?) you have to train your muscles in a different way.

If you were falling off a cliff and you needed to catch a branch sticking out of the rocks to save your life…

…would knowing how to do the human flag help you?

Or do you do what comes naturally to you?

Sorry…I digress. Let’s get back to the program…

I think there is a Weider training principle that could be applied to this.

It is called the “muscle confusion principle“.

So then…

These are two different training styles. While you can do both and benefit, if you want to see improvement, it’s best to focus on one that suits your goal – and go all out with it.

You can switch either way when you want or need variety.

“The successful warrior is the average man, with laser-like focus.”

– Bruce Lee

PS: incidentally, have you ever thought that anyone pushing a certain viewpoint might have a vested interest in pushing that view (like on YouTube™)?

PPS: A better searching tip – add a minus sign in front of whatever word you do not wish to see when you are searching online (for example “abc widget -review”).

Which Is Better: Calisthenics vs. Weight Training. Located at Shredded Core (online)

Which Is Better: Calisthenics vs. Weight Training

[Accessed December 14, 2020]

Bodyweights vs Free Weights. Located at PicFit YT Channel (online) https://www.youtube.com/watch?v=xJBqbv8GRZ4 [Accessed December 14, 2020]

6 Bodyweight exercises Located at ISSA Online YT Channel (online) https://www.youtube.com/watch?v=qRDvHF9KHHA [Accessed December 14, 2020].

Weider Workout Principle: Muscle Confusion. Located at Muscle & Fitness (online) https://www.muscleandfitness.com/workouts/workout-tips/weider-workout-principle-muscle-confusion/ [Accessed December 14, 2020]