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When it comes to getting fit, there are plenty of options out there, but one of the biggest choices you might need to make is between bodyweight exercises and using weights. Both styles have their perks and can make a big difference in your fitness routine, especially if you're trying to figure out what's best for you as a teenager.

Understanding Bodyweight Exercises

Bodyweight exercises are exactly what they sound like exercises that use your own body weight to build strength and fitness. Common bodyweight exercises include push-ups, squats, and sit-ups. Because you're using your own body weight as resistance, these exercises can be done just about anywhere, which makes them super convenient if you're not keen on hitting the gym.

Benefits of Bodyweight Exercises

• Accessibility: No equipment? No problem! You can do these workouts at home, in a park, or even in your bedroom.
• Flexibility and variety: There are many different bodyweight exercises, and they can be modified to make them easier or harder, depending on your fitness level.
• Improves functional strength: These exercises often involve multiple muscle groups, which can improve your overall body strength in a way that is functional and helps in everyday activities.

What About Weights?

Exercising with weights involves using equipment like dumbbells, barbells, or weight machines to add resistance beyond your body weight. This form of exercise is great for building muscle and increasing strength.

Perks of Using Weights

• Targeted strength training: With weights, you can focus more specifically on increasing strength in certain parts of your body, like your arms, legs, or back.
• Visible muscle growth: Weights can help you achieve more noticeable muscle growth and definition than bodyweight exercises alone.
• Versatility: Just like bodyweight exercises, there are countless exercises and routines you can do with weights, keeping your workouts varied and exciting.

Choosing What's Best for You

Deciding whether bodyweight exercises or weights are better for you might seem tricky, but it really comes down to your personal fitness goals, the resources you have available, and what you find enjoyable.

Your Goals

If your goal is to increase general fitness, lose weight, or get more active, bodyweight exercises are a great start. They can help you build a fitness habit without much equipment. However, if you're looking to really bulk up or get stronger in specific areas, weights might be the way to go.

Resources Available

Consider what you have access to. If you've got a gym membership or some basic equipment at home, like dumbbells, you might want to explore using weights. If not, bodyweight exercises are just as effective at getting you started on your fitness journey.

Personal Enjoyment

Lastly, think about what you enjoy doing. If you find one style boring, you're less likely to stick with it. Try different exercises and see what feels best for you.

Real-World Impacts for Teens

Being fit isn't just about looking good; it's about feeling good and being healthy. For you as a teenager, regular exercise can also help with stress, improve mood, and boost self-esteem. Whether you choose bodyweight exercises, weights, or a mix of both, sticking to a routine can have a positive impact on your school performance and social life by boosting your energy levels and concentration.

Practical Strategies for Getting Started

Here are some tips to get you started, no matter which style of exercise you choose:

1. Start slow: Especially if you're new to exercising, start with the basics and gradually increase the difficulty as your fitness improves.
2. Create a routine: Try to set specific days and times for your workouts. Being consistent is key to seeing results.
3. Keep it fun: Mix up your exercises to keep your workouts interesting. Maybe even workout with a friend to keep each other motivated.
4. Set realistic goals: Setting achievable goals can keep you motivated. Celebrate when you reach them, then set new ones.
5. Stay safe: Make sure to warm up before your workout and cool down afterwards to prevent injuries. And always use proper form, especially when lifting weights.

Remember, the best workout is the one you actually do. So, whether it's bodyweight exercises at home or lifting weights in the gym, the important thing is to find something that fits your life and stick with it. Gradually, you'll start to see improvements not just in your physical health, but in your overall well-being and day-to-day life.

How are you feeling?

It is really important that when we need help, we feel able to ask for it. This could be speaking to a parent, a close friend, a teacher or someone else you trust. Sometimes it can be really hard to share our feelings with other people but if we are feeling low or don't know where to turn, sharing with others is really important. Teachers will always take you seriously and listen to your problems in confidence if you approach them for help. Likewise, parents, siblings or friends will help you if you reach out to them.

If you feel like you can't speak to anyone you know, there are people and organisations that can help support you:

• Childline - Call them on 0800 1111 any time of the day or night, every day of the week
• NSPCC - Call them on 0808 800 5000 between 10am and 4pm Monday to Friday or email them on help@NSPCC.org.uk
• The Samaritans – Call them on 116 123 any time of the day or night, every day of the week
• SANE – Call 0300 304 7000 for support (4:30pm - 10:30pm every day)
• Mind – Call 0300 123 3393 (9:00am - 6:00pm Monday to Friday)

*Sometimes we will use real life examples in our articles to aid understanding. When we do, names and ages will be changed.