There are many ways to work out. Your goal will determine the right exercise program for you.

If you are overweight and want to lose a couple of pounds, walking may work for you. If you are looking to run a marathon, weight lifting may not be your priority exercise. If you’re planning to tone your body, Zumba is not what you are looking for.

Everything depends on your goal!

For those interested in toning and growing muscles, there are also many ways to exercise.

Rock climbing

This is a great way of exercising as it uses all the big muscle groups, and it overloads the body, making it adapt by increasing and developing muscle fibers.

Rock climbing uses body weight to build strength. The angles or movements the athletes put their bodies into as they move around the rocks can cause enough muscle stress to overload the body.

And athletes can find more challenging levels as they progress.

They use arms and legs to pull and push themselves up, engaging their core at all times for these difficult movements.bodyweight vs weightlifting_2

Moving your body weight can be very effective in toning the body

Using body weight alone — such as push-ups, squats, lunges and pull-ups — may help the body to increase muscle fibers, thus increasing muscle mass as well. But it has limitations…

Increase muscle mass

The body should be challenged and overloaded every time you exercise.

For example: if two full push-ups is all you’re able to do, that means that you are overloading your muscles when you try to do the third one.

Now the muscles need to become stronger and therefore bigger, to adapt to the new challenge — in this case, the third pushup. According to the experts, when you can do more than 15 repetitions you are no longer overloading the body.

So if you are doing more than 15 push-ups, you are wasting your time because your body is not going to adapt to the added stress of increased repetitions.

Consequently, you won’t grow your muscles and tone your body further.

Of course, this is applicable to all exercises, including squats and pull-ups.

Train your body!

Also keep in mind that to have a healthy, attractive body and good posture, all big muscle groups should be exercised.

This means that push-ups, pull-ups and squats are not going to be enough to challenge other muscles fully.

bodyweight vs weight lifting_3Yes, you may work the biceps, shoulders, triceps, hamstrings and core, but you are not targeting these muscles individually; these exercises target the chest, back, gluteus and quadriceps.

So, it is very simple…

Find all the exercises that you can do with body weight, such as TRX curls and triceps extensions, push-ups, pull-ups, squats, planks, lunges, jumping lunges, crunches, rainbows and many others.

But once you can do more than 15 repetitions with your body weight, it is time to increase weight by adding plates, chains, sand bags or others. Or you can start doing some traditional weight lifting or start practicing rock climbing.

Transitioning from body weight to weight lifting can be done at any time.

But if you are looking to get the best out of your body weight workout, then work yourself up until you can do more than 15 repetitions of any exercise with body weight. After that, start weight lifting!

Connect with Expert Sandro Torres and check out his fantastic book “Lose Weight Permanently: Effective Body Transformation Through Lifestyle Changes”

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans