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Strength Training: Find the Right Fit for Your Fitness Goals

Weight training offers numerous options, each with unique advantages.

Looking to boost your fitness? Strength training is key, and the good news is there are several ways to do it. Whether you prefer free weights, machines, resistance bands, or bodyweight exercises, there’s an option suited to your needs.

Four Paths to Strength

Weight-resistance exercise includes free weights like dumbbells and barbells, or you might choose weight machines using cables or levers. Resistance bands can build strength, too. Don’t forget pushups and pullups, classic bodyweight exercises.

These options are viable for beginners of any age, offering flexibility at the gym, at home, or when traveling. Combining these approaches and adding aerobic exercises such as walking and stair climbing will enhance your workout.

Let’s explore these choices with insights from experts. **Dr. Rafael Escamilla**, a biomechanist and physical therapist at Sacramento State University, and **Dr. Michael Stone**, a sports scientist at East Tennessee State University, provide guidance based on age, motivation, and goals.

Both experts are internationally recognized, with backgrounds as college professors and former competitive weightlifters, still working out regularly. They advise seeking a medical checkup and initial guidance from a trainer before beginning a strength training program. Aim for two or three sessions weekly.

Free Weights: Versatile and Functional

Dumbbells, barbells, kettlebells, and medicine balls fall into this category.

“If you’re relatively healthy, free weights are the way to go,” says **Stone**. “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 engage more muscles, enhancing balance and accommodating natural movements better than machines. Even light weights can be effective, so start slowly and gradually increase the load. Consulting with someone experienced in weightlifting is highly recommended, according to **Stone**.

Weight Machines: A Beginner-Friendly Start

Weight machines provide stability and a structured movement pattern, making them an accessible entry point for beginners to learn proper form.

“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.”

These machines reduce injury risk, isolate specific muscles, and boost confidence. In addition, they save time. **Escamilla** suggests beginning with machines and then moving to free weights later. According to the CDC, adults should do muscle-strengthening activities at least two days a week (CDC.gov).

Resistance Bands and Tubes: Portable and Affordable

Resistance bands are highly portable and improve flexibility and balance, without needing a gym membership. These elastic bands come in varying resistance levels. Fabric models are available, too.

“They take up no room to pack and they’re supercheap,” says **Escamilla**. “You can take them with you as you travel — just throw them in your suitcase.”

These bands work legs, arms, back, chest, and shoulders. They are less intimidating than free weights, offering versatile configurations. **Escamilla** notes they may not suffice for very strong individuals, but are excellent for average adults.

Bodyweight Training: Simple and Effective

All weight-resistance exercises overload muscles. Your own bodyweight achieves this.

Exercises like pushups, pullups, squats, lunges, and planks use bodyweight for resistance.

“Your body weight can be used as a form of resistance,” **Escamilla** explains. “You can get a good workout doing these and you need almost no equipment.”

Regardless of the method, **Stone** stresses varying exercises and repetitions, and even workout locations, such as outdoor gyms on beaches.

“You can’t do the same number of sets and repetitions all the time and expect to get better results,” **Stone** says. “You get stale and monotony can set in.”