When it comes to strength training, there are many methods to choose from, each with its benefits and challenges. Two popular options that often stand out are suspension training and weight training. While both can help you gain strength and enhance your fitness, they vary in their approach and the results they produce. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who explained suspension training and weight training and helped us understand which might be the best fit for your fitness goals.
What is Suspension Training?
According to Frontiers In Physiology, suspension training involves using suspended hanging straps to create an unstable environment, utilising body weight against gravity for multiplanar and multi-joint exercises.
“The most well-known suspension training system is the TRX Suspension Trainer. By leveraging your body weight and gravity, suspension training exercises challenge your muscles and core stability, offering a full-body workout that improves strength, flexibility, and balance”, added Arora.
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Benefits of Suspension Training
Arora listed the benefits of suspension training as follows:
- Versatility: With suspension training, you can easily adjust the difficulty of exercises by changing your body position or the angle of the straps, making it suitable for individuals of all fitness levels.
- Core Activation: Many suspension exercises engage the core muscles to stabilise the body, leading to improved core strength and stability.
- Functional Strength: This training focuses on functional movements that mimic real-life activities, helping you develop strength that translates into everyday activities and sports performance.
- Portability: Suspension trainers are lightweight and portable, making them ideal for home workouts, outdoor training, or travel.
According to the International Journal of Exercise Science, A suspension training exercise program lasting six weeks may suffice to improve core stability and overall balance in older adults.
What is Weight Training?
“Weight training, also known as strength or resistance training, involves lifting weights to create resistance against the muscles. This can be done using free weights, such as dumbbells and barbells, weight machines, or resistance bands”, said Arora. Weight training exercises target specific muscle groups, allowing you to progressively overload them to stimulate muscle growth and strength gains.
Benefits of Weight Training
Here are the benefits of weight training, as listed by the expert:
- Muscle Hypertrophy: Weight training is particularly effective for building muscle mass and increasing muscle size through hypertrophy, making it a popular choice among bodybuilders and those looking to increase muscle mass.
- Progressive Overload: With weight training, you can easily adjust the resistance by adding more weight or increasing the intensity of your exercises, allowing for continuous progression and strength gains.
- Bone Health: Weight-bearing exercises like weight training help improve bone density and reduce the risk of osteoporosis, especially important as we age.
- Isolation Exercises: Weight training allows you to target specific muscle groups with isolation exercises, helping you address muscle imbalances and weaknesses.
Which Should You Choose?
The choice between suspension training and weight training ultimately depends on your fitness goals, preferences, and individual needs. Here are some factors to consider, as listed by Arora:
- Goal Specificity: If your primary goal is to improve overall strength, stability, and functional fitness, suspension training may be more suitable. However, if you're aiming for muscle hypertrophy and bodybuilding, weight training is likely the better option.
- Equipment Availability: Suspension trainers are more portable and require minimal space, making them convenient for home workouts or outdoor training. On the other hand, weight training often requires access to gym equipment or a set of weights.
- Variety and Preference: Some people enjoy the challenge and variety of suspension training exercises, while others prefer the simplicity and familiarity of traditional weight training movements. You can experiment with both to help you determine which you enjoy and find most effective.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before starting your exercise regimen, especially if you are dealing with any injury or health issues.]