Can You Do An effective Workout Without Weights?

Whether or not you use weights in your workout routine, will ultimately depend on the fitness goals. 

  • Do you want to lose weight?
  • Are you aiming for fat loss?
  • Are you trying to build muscle mass?
  • Do you want to increase fitness or flexibility?
  • Are you trying to increase your functional movement?

So for a workout to be an ‘effective workout’ will depend on what you want to achieve. 

To lose weight effectively for example, you need to raise your resting metabolic rate (RMR) to burn calories.  By working out what your fat burning target heart rate is and working out in this zone, you will burn through the fat calories. 

Fat burning occurs at a much lower intensity than most people realise and is different for each individual.

Are you one of those people that loves looking at how many calories you have expended after your workout?  Your fitbit may show you that you have burnt more calories after doing an intense workout but it is important to know what sort of calories you are burning through.  Maintaining your heart rate in your fat burning zone will mean you are targeting where your body stores fat – this will give you real results if you are aiming for fat loss rather than just weight loss.

Working out with weights is often called strength training or anaerobic training.  There are numerous benefits offered by strength training for instance, you will not just lose fat but will also build and protect your muscles.  However, you don’t necessarily need to use actual weights (dumbells, barbells, kettlebells etc) in order to workout with weights.  Using your own body weight (squats, push-ups etc) can achieve similar results, however it may be a slightly slower process.

Using weights is one way to train, but there are many ways to train in order to get the results you are looking for. For a workout to be effective it really needs to be designed around your fitness goals, which is where an expert personal trainer fits in.  So be sure to have a chat to your trainer to ensure you achieve your fitness goals.