The difference between body weighted exercises and strength training exercises is strength training tends to include resistance of some kind. Such as dumbbells, machines, resistance bands. The idea is you can push, pull or press weight much more than your body weight.
It is not necessary to choose on way of training or the other. A great way to train is to incorporate resistance or strength training with body weighted exercises.
If you are embarking on a new workout routine and have not worked out in a while it is important to focus on learning body weighted exercises. These exercises should make up the majority of your exercises. Good examples of these exercises are push-ups, (assisted) pull-up and dips, body weighted squats or supported squats. If a person can not preform an exercise with their body weight they shouldn't be doing exercises with excessive weight. This is an injury waiting to happen!
Once you have had a couple weeks of good, consistent workouts under your built working on proper form and posture you will want to start adding heavier weight and/or more repetitions to your strength exercises.
To increase your intensity levels on your body weighted exercises do things like a staggered push-up or change up your hand grip on your pull-ups. A great tool for diversifying your body weighted exercises are the TRX straps we have at ferrum fitness!
Talk to a personal trainer about getting a good routine that incorporates both body weighted and strength training exercises. A good example a trainer might give you is:
- push ups - 15 reps - 1 arm chest press (with a dumbbell on a bench) - 15 reps each arm - assisted pull-ups - 15 reps - 1 arm dumbbell row (with a dumbbell on a bench) 15 reps each arm
Do this circuit 2-3 times through. I love to train this way and find it keeps my heart rate up so I also get a little cardio going as well. Limit the time between each set and you will feel the burn!!
Make the decision to get started now don't wait for tomorrow as tomorrow may never come. Getting started is half the battle, just get up and do it!