Let\u2019s let Dr. Rafael Escamilla, a biomechanist and physical therapist at Sacramento State University in California, and Dr. Michael Stone, a sports scientist at East Tennessee State University, walk us through the possibilities and their pluses and minuses, depending on your age, your motivation and your goals.<\/p>\n
Both are internationally recognized experts, college professors and former competitive weightlifters who still work out almost daily. Both suggest a medical check if you\u2019re just starting out and the guidance of a trainer at the beginning. Most suggest strength training two or three times per week.<\/p>\n
![\"People](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/UOSQNVZSW5YGKHN4DYFZJUTLHM.jpg\")
People worked out in an open-air gym next to the beach in Barcelona. Strength training exercise is appropriate for all ages and can be augmented with aerobic exercises like walking or running \u2014 or even climbing stairs.Emilio Morenatti\/Associated Press<\/p>\n
We\u2019re talking primarily about dumbbells, barbells, kettlebells and medicine balls.<\/p>\n
\u201cIf you\u2019re relatively healthy, free weights are the way to go,\u201d Stone told The Associated Press. \u201cThey have more carryover to daily life \u2014 to lifting things. It transfers better. In daily life you pick up your grandchildren, pick up the groceries.\u201d<\/p>\n
Free weights are also more versatile, accommodating natural movements that a machine will not allow. Free weights require the user to focus on balance, activating additional muscle groups than simply those targeted.<\/p>\n
Stone reminded that you need not use much weight. Just a pound, or a kilo or two, will do it. Start slowly and increase the weight gradually.<\/p>\n
\u201cI would also strongly suggest that if you\u2019ve never lifted weights before, go find somebody who knows something about it,\u201d Stone added.<\/p>\n
This is probably the least intimidating option for the beginner. The machines offer stability and a fixed pattern of movement and they give beginners a chance to get familiar with the movements involved in strength training.<\/p>\n
\u201cMachines are a good way to start,\u201d Escamilla told The Associated Press. \u201cThey\u2019re safe and easy and you don\u2019t need a lot of technique or skill to do them.\u201d<\/p>\n
Escamilla pointed out they also reduce the risk of injury, isolate muscles and help build confidence as you\u2019re starting out. The machines also are more time effective.<\/p>\n
\u201cStart here and then you can gravitate to free weight and other options,\u201d Escamilla said.<\/p>\n
Resistance bands and tubes<\/p>\n
These are the most portable options. They can help to build muscle, improve flexibility and balance, and avoid the need to sign up for a gym membership. The bands or tubes are made of elastic and come in a variety of sizes and resistance levels \u2014 how far they stretch and how difficult it is to stretch them.<\/p>\n
Bands also come in fabric models.<\/p>\n
![\"From](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/B43YGI7Y37B6DQ5J5WWAWYFH2Q.jpg\")
From dumbbells or barbells to weight machines or resistance bands, there are a multitude of options for strength training, and all have benefits.
\nEmilio Morenatti\/Associated Press<\/p>\n
\u201cThey take up no room to pack and they\u2019re supercheap,\u201d Escamilla said. \u201cYou can take them with you as you travel \u2014 just throw them in your suitcase.\u201d<\/p>\n
You can use them to work your legs, arms, back, chest and shoulders and other muscle groups. They can be used in many configurations and may be less intimidating than dumbbells or barbells.<\/p>\n
\u201cThe bands won\u2019t cut it for a 300-pound (140-kilo) football player,\u201d Escamilla added. \u201cBut they\u2019re good for your average person \u2014 your average adult.\u201d<\/p>\n
The idea with every weight-resistance exercise is to overload the muscles. Your own bodyweight can be used to do this.<\/p>\n
Exercises like pushups, pullups, squats, lunges and planks and others fall into this category.<\/p>\n
\u201cYour body weight can be used as a form of resistance,\u201d Escamilla said. \u201cYou can get a good workout doing these and you need almost no equipment.\u201d<\/p>\n
No matter the option, Stone emphasized the need to vary your exercises \u2014 both the types and the number of repetitions. You can also vary locations, perhaps choosing an outdoor gym for your workouts.<\/p>\n
Outdoor gyms are often found on beaches like the one at the popular Barceloneta beach in Barcelona, Spain.<\/p>\n
\u201cYou can\u2019t do the same number of sets and repetitions all the time and expect to get better results,\u201d Stone said. \u201cYou get stale and monotony can set in.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Let\u2019s let Dr. Rafael Escamilla, a biomechanist and physical therapist at Sacramento State University in California, and Dr.…\n","protected":false},"author":3,"featured_media":51695,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[1369,1198,210,1165,62,67,132,68],"class_list":{"0":"post-51694","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-college-sports","9":"tag-fitness","10":"tag-health","11":"tag-lifestyle","12":"tag-sports","13":"tag-united-states","14":"tag-unitedstates","15":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114823936901035407","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/51694","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=51694"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/51694\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/51695"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=51694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=51694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=51694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}