Calisthenics vs Weightlifting: Which one is best? It is important to know the difference between the two before deciding which one is best. Calisthenics is associated with using your own bodyweight when it comes to resistance training. And weight lifting is associated with using dumbbell free weights for resistance training.
Calisthenics vs Weightlifting: Which one is best? iStock-photo credit: dvulikaia
The benefit of calisthenics is you don’t need to use equipment. Your body is your own workout machine, which is a cool thing if you don’t want to workout at a gym. And you just want to work out at home, or in a hotel if you are on a vacation.
Some of the most common bodyweight exercises that you can incorporate in your regular exercise routine are push-ups, chair dips, lunges, wall-sits, crunches, etc.
If your goal is to build more muscle and increase strength, then weightlifting is the more ideal approach. Because you have the ability to lift more than your bodyweight with free weights. Weightlifting allows you to overload your muscle groups, which promotes tiny tears that stimulate muscle repairs. And the result of this process is lean muscle growth.
Here are some good weight-training example exercises:
- Bicep Curls
- Dumbbell Triceps Kickbacks
- Dumbbell Shoulder Press
- Dumbbell Flat Dumbbell Chest Press
- Dumbbell Lunges
Using external weights can help you build strength beyond being bodyweight strong. You can develop amazing bodyweight strength with calisthenics but there are limits to that. But with weight-training you can overload the number of weights as much as possible to increase your strength. And the overload puts a high amount of stress on the muscle which leads to higher muscle growth.
Another benefit of calisthenics over weightlifting is that it is better for your joints. When you are doing free weights, especially if you are lifting heavier, it can be much harder on your joints. Bodyweights workouts are joint friendlier than free weights. As you get older, navigating to calisthenics or incorporating it wouldn’t be a bad idea.
I will give a personal example of when I stopped lifting weights for 90 days during Covid when all the gyms were closed. I did 2 to 3 days a week of push-ups and dips. And I was able to maintain my shape doing just that for 90 days.
Of course, I maintained a good clean healthy diet through that 90-day time. My body didn’t really change much in that 90-day break from weightlifting. So, it was a great case study I used on myself because I was curious if I stopped lifting weights for 90 days what would happen to my body.
Calisthenics is great for maintaining your fitness level and sometimes it’s not a terrible thing to take a break from weightlifting and give your joints a little rest. Sometimes I do that from time to time annually.
The Bottom Line is Calisthenics and weightlifting are both equally important when it comes to staying in shape. The advantage of weightlifting over calisthenics is being able to increase your strength and build more lean muscle. The advantage of calisthenics over weightlifting is you don’t need a gym membership; no equipment necessary and it is easier on your joints.
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About Author- Obi Obadike
