Bodyweight workouts deserve a spot in everyone's fitness routine. Widely accessible and perfect for on-the-go training, they can challenge your muscular endurance if you power through enough reps and get your heart pumping if you're moving with enough speed. But if you have your sights set on gaining muscle or building strength in the movement patterns you practice every day, you'll want to prioritize dumbbell workouts, too. As a whole, resistance training with external loads (e.g., free weights, weight machines) has been found to improve joint range of motion (per a 2023 study in the journal Sports Medicine), enhance strength and muscle mass (according to a 2019 review of 30 studies), the
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