Kecia Kelly works as a doctoral-prepared nurse executive who believes in practicing health and wellness in service to patients, fellow nurses and healthcare in general. In the following article, Kecia Kelly of Legacy Health looks at the three of the most practiced weight training options – and why weightlifting has always been a staple fitness routine to many.

The fitness journey is now easier to start than ever, thanks to accessible exercise courses and fitness influencers who post wellness advice online. And among the various fitness regimens, one exercise seems to stand out: weightlifting.

However, many fitness enthusiasts have different opinions on the best type of weight to lift.

Is body weight enough for muscle building? Or will they need special equipment for that?

Kecia Kelly Explains the Benefits of Weightlifting

Most people are aware that weightlifting can improve muscle health. However, weightlifting also has other benefits. According to a Harvard School of Public Health research, strength training can improve cardiovascular health.

Strength training can also aid in weight loss, increase bone density, elevate mood, and improve confidence.

Kecia Kelly of Legacy Health says that moreover, weightlifting can improve muscle definition and overall physique. Most athletes participating in weightlifting and bodybuilding competitions often incorporate strength training into their fitness routine.

However, a person doesn’t have to be a professional athlete to reap the benefits of weightlifting. And they don’t always have to purchase complicated gym equipment to get fit – as they can still practice strength training in the comfort of their home without buying tools and machines.

One common practice that a person can do at home is using their own body weight to exercise.

• Bodyweight Exercises

Bodyweight exercises are one of the most straightforward. As the name suggests, a person can perform strength training using the resistance of their own weight. Bodyweight exercises are also an excellent option for people yet to develop muscle strength to lift heavier weights.

Kecia Kelly of Legacy Health says furthermore, people recovering from an injury can slowly return to their fitness journey by performing bodyweight exercises – as these exercises promote mobility.

Many of these particular routines are already familiar to many – and fitness enthusiasts can easily practice these routines almost anywhere.

Kecia Kelly provides some examples:

• Push-ups
• Squats
• Sit-ups
• Lunges
• Mountain climbers

These exercises are beneficial on their own. However, adding extra weights can increase the effects of strength training.

• Free Weight Exercises

Free weight exercises can be similar to bodyweight exercises, only with added weight – such as barbells, dumbbells, or kettlebells.

Some people prefer utilizing handheld weights because it puts more stress on their muscles. As a result, when the muscle repairs itself, it recovers with added strength.

Kecia Kelly of Legacy Health explains that stress on a muscle can contribute to muscle growth – as it has to fuse the damaged muscle fibers back together, also known as muscle hypertrophy.

Sometimes, people with developed muscles and strength opt for heavier free weights. But these people most likely already know the proper weightlifting techniques. They’re aware of how much weight to lift. They also ensure exercising with correct form and take safety measures when doing so.

But if a person doesn’t feel confident enough to use free weights without guidance, they can utilize the safety features that some weight machines have.

• Weight/Cable Machines

Newcomers at the gym can use weight machine exercises without worrying too much about injuries. One weight machine that has a fail-safe mechanism is the Smith machine.

The Smith machine is designed for people to safely perform standing barbell exercises – as the barbell is anchored to the sliding rail. Furthermore, the Smith machine has several slots for a person to rack the barbell on.

Most weight machines are also designed to exercise different muscle groups. For instance, a person can use a cable machine to train legs without worrying about their upright form – as they can use the cable machine sitting down.

Finally, a gym-goer can maximize their gym membership by using weight machines, as these machines can be costly to buy for home use. Gym machines also often have a wide range of weight plates – which is beneficial if a person wants to lift heavy weights without purchasing weight plates.

The Bottom Line

Kecia Kelly says that health experts acknowledge the overall benefits of strength training. The choice between free weights, machines, and body weight exercises ultimately depends on individual fitness goals, preferences, and specific needs.

Each method offers unique advantages and can play a crucial role in a well-rounded fitness regimen. By understanding the strengths of each approach, individuals can tailor their workouts for optimal results and overall well-being. Remember, the key lies in variety, consistency, and a balanced approach to achieve a healthy and strong body.