Weight Training: 

Weight training is a kind of physical exercise in which, to improve their muscles, people lift or push heavyweights with their arms and legs.


1. Makes You stronger

Without dramatically adding bulk or height, especially for women, heavyweights increase the power and strength of your muscles. This ensures that daily physical movements get easier, and the amount of weight you can lift can be improved by consistent training. Also, you’ll look stronger. Power training with heavy weights increases the mass and definition of the muscles.


2. Build up bone density

Adding weight-bearing exercise to a workout is one of the easiest ways to control bone loss (which is unavoidable with age). Increased bone density, especially in older adults, reduces the risk of fractures. And protecting the body from osteoporosis may also contribute to balance improvement, resulting in fewer falls.


3. Cutting fat

Everyone knows that exercise helps you burn more calories, but a daily weight training routine can also help you burn more calories when you are not in the gym, according to the Mayo Clinic. You get a “post-burn,” where, in the hours following a workout, the body starts to use more calories. Besides that, weight training builds muscles. The greater muscle mass increases the calories you burn without exercise every day.


4. Better Sports Performance

Training with weights could also help you get stronger at your favourite non-gym sports. Sports that require a lot of short power bursts and longer periods of low activity or rest greatly benefit from weight and strength training.


If you want to hit a baseball out of the park, perfect your golf swing, or even just run faster, you can step up your performance by improving strength and power through resistance training. This is backed up by a wide body of study, including a review in the International Journal of Sports Physiology and Performance in March 2012, as well as smaller sport-specific studies. For example, a June 2016 study in the Journal of Strength and Conditioning Research found that six weeks of weight training enhanced the sprinting capacity of professional soccer players, while a May 2014 study found 25 weeks of the heavy lifting in the Scandinavian Journal of Medicine and Science in Sports helped cyclists ride more powerfully.



Callisthenics are exercises that do not rely on anything but the bodyweight of an individual. These exercises are conducted with varying strength and rhythm levels. These exercises allow for strength, endurance, flexibility, and coordination to be established.



1. You don’t require Gym equipment

It makes it very easy to participate in this exercise schedule. If you are into callisthenics, your body is the only thing you need. Your body serves as equipment for you. The other thing you need is space and then you are good to go. The fact that you don’t need any equipment means that you can do it in a field, at work, at school, etc. somewhere. And when you’re travelling, it also makes it easier for you to adhere to your exercise schedule as reasons like you don’t have your dumbbells can not be used in this situation.


2. It Helps to Build Strength

A lot of people think that weight lifting is the only way to create muscle. This is not the case, as when it comes to muscle and strength building, callisthenics are still very successful. Through using your own body, you can develop a great deal of power. For instance, you essentially lift 200 lbs if you are 200 lbs and you do a bodyweight pull-up. The problem is that you get to a point where you are used to a certain weight and you need to lift heavier weight with muscle growth. This is because only with progressive resistance is muscle mass constructed. It is very easy to deal with this when it comes to weight lifting because all you have to do is get heavier weights. You should realize that the secret to overcoming this is to be a little bit creative when it comes to callisthenics. As an example, you can adjust the angle of exercises using elevated surfaces, which in turn increases the percentage of bodyweight you are lifting.


3. It targets All Muscles

 You can work for several muscle groups at once when doing callisthenics. For example, an exercise such as pull-ups would work out your arms, lower back, and abs. The movement patterns of bodyweight exercises are normal and involve several parts of the body to be used at once, so there is no calisthenic isolation training. For weight lifting exercises, this can not be said. Each workout targets those muscles in weight lifting exercises. Although this can be critical in ensuring that you work each muscle and focus on each muscle. It typically contributes to certain muscles becoming underdeveloped when you skip days when you are expected to focus on those muscles. This is something that you don’t want to happen, as an example of it being like having a buff upper body and a small lower body.