Have you ever felt confused or overwhelmed by talk of resistance training and what is the best way to get stronger? Resistance training just means working out with something that your muscles have to exert force against – something that creates resistance. There are lots of options for ways to create resistance! You can use your own bodyweight, dumbbells, barbells, kettlebells, resistance bands, and resistance machines. Any of these can be effective at building strength and muscle if used well!
The key to any of these working is progressive overload. Progressive overload is a principle in exercise science whereby you stimulate adaptations in your body by making your workouts more challenging. In our programming through Power Plant Gym, we typically do this by some combination of increased weight, repetitions, or more sets. Let’s learn more about the various resistance tools, their pros and cons, and how we can help you use them to get stronger!
Bodyweight
There are some obvious benefits to using your bodyweight to create resistance! Your body is always with you, it’s portable, and it’s free! The downside is that you won’t be able to progress bodyweight exercises easily, and it can be challenging to find a variation that works for some movements. For example, I can do a ton of bodyweight squats, and I can do 0 pullups. To progress squats, it would be difficult to just keep adding reps, but with no other equipment, it’s hard to create a pullup variation that works. That being said, we like to keep some bodyweight movements in our programs, as they can be fun, interesting, and with a bit of equipment and imagination, bodyweight exercises can provide some great variety!
Dumbbells
The great thing about dumbbells is that they’re relatively small and fairly portable. We have some remote programming clients who have adjustable dumbbells at home and we can really create a great strength program with just dumbbells (and again, a bit of creativity!). Dumbbells are very available in most gyms, and they’re pretty easy to have in your home. Hitting some goblet squats and dumbbell Romanian deadlifts will give you a great lower body superset workout.
Barbells
We love our barbell movements at PPG! Barbells offer a ton of versatility, and if you specifically want to compete in powerlifting or strongman, you will need access to a barbell. That being said, they are not available in every gym, and can be space and cost prohibitive to have at home. So if you don’t have competition aspirations and don’t have access to a bar, we can help with a program built around the equipment you do have.
Kettlebells
Kettlebells are a versatile and dynamic tool allow for some uniquely fun movements. They’re especially effective for ballistic movements like swings, cleans, and snatches, which build power and improve coordination. We also love kettlebells for stability work and strength focused movements.
One major benefit is their compact size—they’re space-efficient and often available in most gyms. Plate-loadable kettlebells can be a good option for home gyms or small spaces, offering flexibility without taking up much room. However, kettlebell technique can take practice, especially for ballistic exercises, so learning good form is important to maximize your gains and staying safe.
Resistance Bands
Bands are probably the most portable option of all, but the downside is that you’ll get only a little resistance at the start of a movement and a lot of resistance at the end where the band is more stretched. We still like to use bands particularly for stability work and in warmups. Bands can also add extra resistance to lifts done with weight, and can be used to give assistance in bodyweight exercises like pullups.
Resistance Machines
Some people will dunk on machine lifts that it’s not real strength training, but as with any other option, you can get stronger on it if you’re sufficiently challenged and progressively overload the lift. Machines allow you to focus on one muscle group without worrying about balance or coordination, making them excellent for targeted muscle growth. For example, a leg extension machine isolates your quads, while free weight squats also require you to use your core, glutes, and back for stabilization.
Since machines don’t challenge your stability as much, pairing machine exercises with free-weight or bodyweight movements can give you the best of both worlds. Regardless, resistance machines can absolutely help you get stronger when used with progressive overload. They’re also great for rehabilitation, improving technique, or simply switching up your routine.
Every tool here can be a path to building confidence and strength—there’s no wrong place to start! Whether you’re new to the gym or looking to refine your routine, starting with equipment that feels approachable is a great first step. If you’re unsure where to begin or want expert guidance, we’re here to help. At Power Plant Gym, we can create customized programming tailored to your goals and the tools you have access to—whether at home or in the gym. Let’s work together to build strength, confidence, and a plan that works for you!
You can learn more by scheduling a free no sweat intro with one of our coaches. We’ll get to know you a little bit and find out how we can partner with you to reach your goals.
