Training with equipment vs. training with your own body weight: A comparison

"It's not about the number of hours you practice, it's about the number of hours your mind is present during the practice." - Kobe Bryant, Pro- Basketballplayer -

These days, there are numerous ways to keep fit. Gyms offer a wide variety of equipment designed to target specific muscle groups. At the same time, bodyweight training has grown enormously in popularity in recent years, primarily due to the flexibility of being able to train anytime, anywhere—be it at home, in a park, or in a hotel room. But which is better? Training with equipment at the gym or training with your own bodyweight at home? We'll take a look at both methods, their advantages and disadvantages, and help you figure out which form of training best suits your goals.

Training with equipment in the gym

Gyms are the ideal environment for people who want to use a wide variety of equipment to achieve their fitness goals. They offer specialized equipment designed for different muscle groups – from weight machines that specifically target individual muscles to cardio equipment such as treadmills, bikes, and ellipticals.

Advantages of training with machines:

1. Targeted muscle activity: Machines allow you to isolate and target specific muscle groups. Those looking to build their chest muscles or legs will find ideal conditions here.

2. Reduced risk of injury: For beginners, using machines can be a safer way to train correctly. Machines usually offer guided movement, which minimizes the risk of poor posture and injury.

3. Versatility: At the gym, you have access to a wide variety of equipment that allows for a varied workout. Whether you want to do strength training, endurance training, or functional training, the equipment offers the right support.

4. Measure progress: Equipment such as weight training offers a precise way to increase the load, making it easy to track progress and adapt your workout to your needs.

Disadvantages of training with machines:

1. Cost and access: Gym memberships are expensive and often involve a commute. Those who don't live near a gym or don't want to pay for a membership have little flexibility with this form of training.

2. Limited range of motion: Machines offer limited range of motion. This can slow training progress, especially for advanced users, as many exercises don't promote functional mobility and stability.

3. Lack of motivation and distractions: Gyms can be crowded, and it can sometimes be difficult to concentrate on your workout, especially with so many machines and other people exercising around you.

Bodyweight Training at Home

Bodyweight training is arguably the most flexible way to stay fit. Whether push-ups, squats, or planks—the list of exercises that can be performed without equipment is almost endless. The big advantage: You don't need a lot of space or expensive memberships to get in shape.

Advantages of bodyweight training:

1. Free and anywhere: You don't need expensive equipment or a gym. You can train anywhere – at home, in a park, while traveling, or at the office. All you need is enough space and motivation.

2. Natural movements: When training with your own bodyweight, you perform movements that promote natural posture and movement. This strengthens functionality and supports body stability.

3. Flexibility and self-determination: You can set your own training times and train at your own pace. No long commutes or set opening hours.

4. Versatility: There are numerous exercises that target different muscle groups simultaneously – for example, burpees, mountain climbers, or lunges. This keeps your workout varied and effective.

Disadvantages of bodyweight training:

1. Limited opportunities for progression: While bodyweight training is effective, it can be difficult for advanced users to increase the intensity. While you can increase repetitions or make exercises more challenging, adding additional weight isn't always as easy as with machine training.

2. Risk of injury with incorrect form: Since you often don't have machines to assist you with bodyweight training, it's even more important to perform the exercises correctly. Incorrect form can lead to injury, especially with more complex movements.

3. Less motivation: Many people struggle to motivate themselves at home. Without the social pressure of a gym or access to professional trainers, it's easy to postpone or interrupt workouts.

Training at home... does it help or hinder?

Conclusion: Which workout is better?

There's no one-size-fits-all "better" option – it all depends on your personal goals and preferences. Those who want to specifically build muscle or improve their endurance can benefit from the specialized equipment at the gym. Gyms offer a controlled environment where you can accurately measure your progress and structure your workouts.

Another interesting approach tells Joe Holder, an Ex-footballer becoming a personal trainer and Nutritionist, with his "The Ocho Sytem". It says, that a healthy mind leads to a healthy body and healthy body leads to healthy mind. To complete your healthy mind it's necessary to keep positive thoughts and working with your community. Taking from your community and giving to your community, to give to your community includes to go outside, to get in touch with your community. Not to stay at home, but support your local shops, also your local gym for example. In a gym you get in touch with like-minded people, you are in company and you support your local gym cause you train and pay. When you pay and train you help your local gym to stay, to become known and to become the gym for more and more people.

Bodyweight training is perfect for those seeking flexibility and independence. It's ideal for beginners and advanced users who want to train anywhere and at no extra cost. Those seeking functional fitness and better body control will also benefit from this form of training.

For many people, a combination of both approaches makes sense: strength training with equipment at the gym and functional bodyweight training at home. Ultimately, it depends on what suits you best and what your goal is.

What are your thoughts about this?

Have you experiences with this kind of trainings?

Feel free to share in comments!