When it comes to building strength, sculpting your body and pushing your fitness further, there are two training styles that always come up: calisthenics and weight training. And while the internet loves a side-by-side showdown, real results often lie in the space between.
So which one’s ‘better’? Let’s unpack the benefits of both — and explore why the smartest approach might be a little of each.
What is calisthenics?
Calisthenics is a form of strength training that uses your own bodyweight as resistance. No kit required (just a bit of grit), although you can add equipment such as a pull-up bar to make it more challenging. It’s all about body control, movement mechanics and relative strength — how strong you are in relation to your own size.
Examples of calisthenics exercises:
- Push-ups and tricep dips
- Pull-ups and chin-ups
- Squats, lunges and step-ups
- Hollow holds and planks
- Pike push-ups and handstands (for the ambitious)
- Yoga and Pilates classes — brilliant for strength, stability and mobility
What is weight training?
Weight training (also called resistance training or strength training) involves using external load — think dumbbells, barbells, kettlebells or resistance machines — to build strength, muscle and power. It’s more measurable, more progressive, and often more targeted.
Examples of weight training exercises:
- Deadlifts, squats and bench press
- Dumbbell shoulder press
- Lat pull-downs and cable rows
- Barbell hip thrusts
- Machine leg press and hamstring curls
- Strength-based classes such as circuit training — ideal for guided, full-body training in a motivating group setting
The case for calisthenics
Pros:
- No equipment needed — just your own body
- Great for building functional strength and control
- Easily accessible anywhere, anytime
- Encourages core activation and balance
- Low impact on joints (if your form is solid)
Cons:
- Progressions can plateau without added resistance
- Harder to isolate specific muscles
- Requires more skill and mobility to master advanced moves
The case for weight training
- Easier to progress via controlled load increases
- Ideal for hypertrophy (muscle growth)
- Can isolate muscle groups for rehab or sculpting
- Lots of options at clubs like David Lloyd Clubs, with expert support and kit
- Strength-focused group classes make it accessible for all levels
Cons:
- Equipment-dependent
- Higher risk of injury if form or load isn’t right
- Can feel intimidating for beginners
So… which one should you choose?
Here’s the truth: you don’t have to. Both calisthenics and weight training have serious strengths — and the best training plans often include a bit of both. Want to build relative strength and master your own bodyweight? Calisthenics is your friend. Looking to gain mass, shape or measurable power? Add the weights.
And if you prefer to train in a group? You’ll find plenty of options at places like David Lloyd Clubs — from yoga and Pilates to strength circuits.
Whether you’re on the gym floor, in the studio or working with a Personal Trainer, there’s always a way to train that suits you. Because ultimately, it’s not about picking sides. It’s about finding what fits your body, your goals and your lifestyle — and staying consistent enough to feel the difference.
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