There are a lot of benefits of practicing bodyweight exercises. They are easy to perform, require little to no equipment, and can be done anywhere. However, one question that often comes up is whether you should do weights or bodyweight exercises first. In this article, we’ll delve into the pros and cons of each and give you the information you need to make an informed decision.

What are bodyweight exercises?

Bodyweight exercises are exercises that use your own body weight as resistance. Examples include push-ups, squats, lunges, and planks. These exercises don’t require any equipment and can be performed anywhere, making them a favorite for people who work out at home or while traveling.

What are weight exercises?

Weight exercises are exercises that use external weights, such as dumbbells, barbells, or resistance bands, to provide resistance. Examples include bench press, deadlifts, and bicep curls. These exercises are typically performed in a gym or at home with equipment and require more space and preparation than bodyweight exercises.

Which should you do first?

There is no one-size-fits-all answer to this question. It depends on your goals, fitness level, and schedule. However, there are some pros and cons to each option.

Pros and Cons of doing bodyweight exercises first


  • Bodyweight exercises engage your core and stabilizer muscles, which can help you perform weight exercises with better form and stability.
  • They can also help you warm up your body before starting more intense weight exercises.
  • Bodyweight exercises are typically less intense than weight exercises, so doing them first can help you conserve energy.


  • If you’re doing bodyweight exercises before weight exercises, you might not have enough energy or strength left to perform the weights effectively.
  • Doing bodyweight exercises first might also tire out your muscles, which can lower your overall workout performance.

Pros and Cons of doing weight exercises first


  • Weight exercises are typically more intense and challenging than bodyweight exercises. Doing them first can help you maximize your energy and strength.
  • If you’re trying to build muscle, doing weight exercises first can help you lift heavier weights and improve your overall strength.


  • If you’re not used to weight exercises, doing them first can put extra strain on your body and increase your risk of injury.
  • Weight exercises focus on specific muscle groups and can neglect some of the smaller stabilizer muscles that bodyweight exercises engage.


Whether you choose to do bodyweight or weight exercises first depends on your goals and fitness level. Bodyweight exercises are great for warming up and engaging stabilizer muscles, while weight exercises are ideal for building muscle and increasing strength. Ultimately, the best workout is one that you enjoy and can stick to, regardless of the order in which you perform your exercises.


If you’re interested in learning more about bodyweight exercises and their benefits, here are some great resources to check out:

– The Ultimate Guide to Bodyweight Training by Simon Shawcross
– Bodyweight Strength Training Anatomy by Bret Contreras
– Start Bodyweight Training by Jasper De Coninck



Exercise Type Pros Cons
Bodyweight – Engages core and stabilizer muscles
– Helps warm up the body
– Less intense
– Might not leave enough energy for weights
– Can tire out muscles
Weight – More intense
– Builds muscle and strength
– Can put extra strain on the body
– Can neglect smaller stabilizer muscles