Which strength training method is best for you? Experts break down the
options
[July 07, 2025]
By STEPHEN WADE
When it comes to weight-resistance exercise, you can choose free weights
such as dumbbells or barbells. Or weight machines, which are often
driven by cables or levers. You can use resistance bands or tubes to
build strength. Or try pushups and pullups — old standbys that create
muscle overload by using your own body weight.
These four basic options for strength training present fitness
possibilities for young or old or beginners. And they offer flexibility
for use in the gym, your home or in a hotel room during travel.
You'll probably wind up using a combination of the four, and they all
have their pros and cons. They are appropriate for all ages and can be
augmented with aerobic exercises like walking or running — or even
climbing stairs.
Let's let Dr. Rafael Escamilla, a biomechanist and physical therapist at
Sacramento State University in California, and Dr. Michael Stone, a
sports scientist at East Tennessee State University, walk us through the
possibilities and their pluses and minuses, depending on your age, your
motivation and your goals.
Both are internationally recognized experts, college professors and
former competitive weightlifters who still work out almost daily. Both
suggest a medical check if you're just starting out and the guidance of
a trainer at the beginning. Most suggest strength training two or three
times per week.
Dumbbells and barbells
We're talking primarily about dumbbells, barbells, kettlebells and
medicine balls.
“If you're relatively healthy, free weights are the way to go,” Stone
told The Associated Press. “They have more carryover to daily life — to
lifting things. It transfers better. In daily life you pick up your
grandchildren, pick up the groceries.”
Free weights are also more versatile, accommodating natural movements
that a machine will not allow. Free weights require the user to focus on
balance, activating additional muscle groups than simply those targeted.
Stone reminded that you need not use much weight. Just a pound, or a
kilo or two, will do it. Start slowly and increase the weight gradually.
“I would also strongly suggest that if you've never lifted weights
before, go find somebody who knows something about it,” Stone added.
Weight machines
This is probably the least intimidating option for the beginner. The
machines offer stability and a fixed pattern of movement and they give
beginners a chance to get familiar with the movements involved in
strength training.
“Machines are a good way to start,” Escamilla told The Associated Press.
“They’re safe and easy and you don't need a lot of technique or skill to
do them.”
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People work out in an open-air gym next to the beach in Barcelona,
Spain, Saturday, June 21, 2025. (AP Photo/Emilio Morenatti)
 Escamilla pointed out they also
reduce the risk of injury, isolate muscles and help build confidence
as you're starting out. The machines also are more time effective.
“Start here and then you can gravitate to free weight and other
options,” Escamilla said.
Resistance bands and tubes
These are the most portable options. They can help to build muscle,
improve flexibility and balance, and avoid the need to sign up for a
gym membership. The bands or tubes are made of elastic and come in a
variety of sizes and resistance levels — how far they stretch and
how difficult it is to stretch them.
Bands also come in fabric models.
“They take up no room to pack and they're supercheap,” Escamilla
said. “You can take them with you as you travel — just throw them in
your suitcase.”
You can use them to work your legs, arms, back, chest and shoulders
and other muscle groups. They can be used in many configurations and
may be less intimidating than dumbbells or barbells.
“The bands won't cut it for a 300-pound (140-kilo) football player,”
Escamilla added. “But they're good for your average person — your
average adult.”
Bodyweight resistance
The idea with every weight-resistance exercise is to overload the
muscles. Your own bodyweight can be used to do this.
Exercises like pushups, pullups, squats, lunges and planks and
others fall into this category.
“Your body weight can be used as a form of resistance,” Escamilla
said. “You can get a good workout doing these and you need almost no
equipment.”
No matter the option, Stone emphasized the need to vary your
exercises — both the types and the number of repetitions. You can
also vary locations, perhaps choosing an outdoor gym for your
workouts.
Outdoor gyms are often found on beaches like the one at the popular
Barceloneta beach in Barcelona, Spain.
“You can't do the same number of sets and repetitions all the time
and expect to get better results," Stone said. “You get stale and
monotony can set in.”
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