When it comes to building strength, there’s an ongoing debate—can bodyweight exercises alone be enough, or is it better to train with resistance like dumbbells, kettlebells, and barbells? The short answer: both have value, but if you want to keep progressing, adding resistance is key. Let’s break it down.
The Benefits of Bodyweight Training
Bodyweight exercises are the foundation of strength training. Movements like push-ups, squats, lunges, pull-ups, and planks develop muscular endurance, control, and mobility. Here’s why bodyweight training is effective:
✅ Builds foundational strength & control – Mastering basic movement patterns without external load is essential before adding weight. ✅ Improves joint health & movement quality – Training with full range of motion helps build resilience and prevent injuries. ✅ Can be highly effective with progression – If you gradually increase difficulty (e.g., single-leg squats, one-arm push-ups), bodyweight training can build significant strength. ✅ Requires no equipment – You can train anywhere, making it a great option for consistency and accessibility.
However, while bodyweight training is an excellent tool, it does have limitations—especially if your goal is long-term strength progression.
Why Adding Resistance is a Game-Changer
If bodyweight exercises are the foundation, resistance training is how you continue to build. Here’s why adding weights is more effective for long-term strength gains:
✅ Progressive overload is easier to manage – Strength increases when your muscles face gradual overload. It’s much easier to add 5 lbs to a barbell than it is to progress from a standard push-up to a one-arm push-up. ✅ Develops max strength & power – Lifting heavier loads forces your muscles to adapt in ways that bodyweight alone often can’t. If your goal is absolute strength, muscle growth, or explosive power, resistance training is key. ✅ Targets specific muscle groups better – Weighted exercises allow for better isolation and balanced development (e.g., dumbbell rows for back strength, Bulgarian split squats for single-leg development). ✅ Carries over better to real-world strength – Functional movements like deadlifts, carries, and loaded squats mimic everyday activities, making them more practical for long-term health and performance.
So, Which One is Better?
👉 If you’re just starting out or want to improve control, mobility, and foundational strength, bodyweight training is a great place to begin. 👉 If your goal is maximal strength, hypertrophy (muscle growth), or long-term progression, adding resistance is necessary to keep improving.
At MVMT Strength, we believe both have their place—but learning to lift weights safely and with proper technique opens up endless opportunities for progress. Strength training with resistance isn’t about lifting the heaviest weight possible—it’s about building a strong, resilient body that moves well and stays injury-free.
The best approach? Use both.
- Start with bodyweight to learn movement patterns and develop control.
- Progress by adding external resistance to keep challenging your muscles.
- Incorporate a mix of both for longevity, strength, and mobility.
If you’re looking to build strength in a safe and structured way, our team at MVMT Strength is here to help. Join one of our small group training sessions or work 1-on-1 with a coach if you prefer! In both our group and personal training sessions, we incorporate a lot of bodyweight work and make adjustments based on individual fitness levels—which is exactly why we keep our classes small.
Ready to take the next step? Book a free consultation today!
Isaac Morgado
Owner
MVMT Strength