When it comes to strength training, you’ve got options—and the great news is that they all work, whether you’re just starting out or looking to take your workouts to the next level.

You can use free weights like dumbbells and barbells, weight machines, resistance bands, or your own bodyweight through exercises like pushups and pullups. These four methods offer flexibility for all ages and fitness levels—and they can be done at the gym, at home, or even in a hotel room while traveling.

In fact, most people find a combination of these approaches works best.

Before you start, especially if you’re new to exercise or managing a health condition, check in with your doctor. And if you’ve never lifted weights before, working with a certified trainer—even for just a session or two—can help ensure you’re moving safely and getting the most out of your efforts.

The general recommendation? Strength train two to three times per week, with rest days in between to allow your muscles to recover and rebuild.

Let’s break down your strength-training options:

1. Free Weights: Dumbbells, Barbells, Kettlebells & More

Free weights are a classic and powerful option for building strength. Whether you’re lifting a barbell, swinging a kettlebell, or using a pair of dumbbells, you’re not just training one muscle—you’re engaging your entire body.

“If you’re relatively healthy, free weights are the way to go,” says exercise scientist Dr. Michael Stone. “They mimic real-life movements—like lifting groceries or picking up your grandkids.”

Benefits:

• Versatile and allow for natural range of motion
• Improve coordination and balance
• Engage stabilizing muscles that machines often miss

Things to Keep in Mind:

• Start light—even a pound or two is enough to begin
• Focus on form before increasing weight
• Consider learning from a trainer to avoid injury

2. Weight Machines: Safe, Structured, and Supportive

Weight machines use cables or levers to guide your movement. They’re especially helpful for beginners because they control the motion path, reducing the risk of poor form.

Benefits:

• Great for isolating specific muscle groups
• Safer for those recovering from injury
• Ideal for building strength without needing a spotter

Things to Keep in Mind:

• Machines may feel restrictive to some users
• They don’t engage stabilizer muscles as much as free weights
• Always adjust the seat and handles to your body size

3. Resistance Bands & Tubes: Lightweight, Portable Power

Resistance bands are incredibly effective—and criminally underrated. They’re light, affordable, and perfect for travel or home workouts.

Benefits:

• Great for improving mobility and muscle endurance
• Easy on the joints
• Versatile for upper, lower, and core strength

Things to Keep in Mind:

• Bands come in varying levels of resistance—start light
• Always check for wear and tear before using
• Control both the push and the release (don’t “snap” the band)

4. Bodyweight Exercises: Classic, Functional, and Always Accessible

You don’t need any equipment to get a great strength workout. Moves like pushups, planks, squats, lunges, and pullups build muscle using your own body as resistance.

Benefits:

• Zero equipment needed
• Improve functional strength and balance
• Easily modified for different fitness levels

Things to Keep in Mind:

• Quality over quantity—good form is essential
• Use modifications (like incline pushups) if needed
• Progress slowly to avoid strain

How to Get Started

• Start slow. Two strength sessions per week is plenty for beginners.
• Don’t overdo the weight. Start with light resistance, and focus on controlled movements.
• Warm up before. A few minutes of light cardio or dynamic stretches can prepare your body.
• Rest and recover. Muscles need time to grow stronger—don’t skip rest days.
• Pair with cardio. Combine strength training with walking, biking, or swimming for overall health.
• Track your progress. Log your workouts and gradually increase weight or reps over time.

Strength training isn’t just for bodybuilders or athletes—it’s for everyone. Whether you’re 25 or 75, lifting weights can improve balance, reduce the risk of injury, support bone health, and make everyday tasks easier.

And you don’t need to lift heavy to make an impact. As long as you’re challenging your muscles, you’re getting stronger.