Episode 327 - New Study: Is Bodyweight or Free Weight Training Better?

I recently reviewed a study (PMID = 37133323), where researchers put middle-aged non-resistance-trained subjects on one of the following two workouts (BODYWEIGHT Resistance Program and FREE Weight Program) to see which performed the best for 8 weeks.

- MRI used to measure muscle cross-sectional area before and after for the four quadriceps muscles

- The bodyweight group increased quadriceps size by 3.6% over 8 weeks

- The free weight group increased quadriceps size more at 6.3% over the same period

The study shows bodyweight training provides some muscle growth in beginners over this 8 week span. However, free weight training optimized hypertrophy more than just bodyweight exercises did but both can be effective depending on the experience of the individual.

Citation:

Ogawa M, Hashimoto Y, Mochizuki Y, Inoguchi T, Kouzuma A, Deguchi M, Saito M, Homma H, Kikuchi N, Okamoto T. Effects of free weight and body mass-based resistance training on thigh muscle size, strength and intramuscular fat in healthy young and middle-aged individuals. Exp Physiol. 2023 Jul;108(7):975-985. doi: 10.1113/EP090655. Epub 2023 May 3.

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