Weights
A weight, whether in the form of a free weight or a stack on a machine gives you the opportunity to exert a varying degree of force. This makes it possible to adjust your workout intensity to fit a specific fitness goal or current fitness level.

Free weights are items like dumbbells or barbells. It is possible to get a better workout with free weights than a machine because of the lack of restricted movement. Lack of restricted movement is also what makes you more prone to injury, so be sure to use proper form.

Weight training improves strength over time. As you build strength you are improving coordination, creating a stable body environment for joints and making the heart work, which improves overall health.

Resistance Bands
Resistance bands offer similar benefits, along with some that are specific only to them. The workout they offer feels different than free weights even though many of the same free weight exercises can be done with resistance bands.

Resistance of the bands is constant, rather than the gravity dependent resistance of free weights. This can be an asset because with resistance bands you can also create resistance from directions that you can’t from free weights. The direction that the resistance comes from is reliant on how you use the band.

Beyond the valuable workout benefits there are convenience benefits to exercise bands, too. They are lightweight, ultra flexible, and easier to handle than small dumbbells. They are also fairly inexpensive which is nice for the budget-conscious exerciser.

Plus, Resistance bands are more portable than free weights. This allows you to get a good workout if you travel regularly without depending on the hotel gym. Also, if space in your home is a concern, they are ultra-easy to store, and can fit into a drawer or on a closet shelf with no problem.

Both resistance bands and free weights are effective in increasing lean body mass. Although if you’re looking to body build, it is suggested you combine free weights and resistance bands, with more of an emphasis on free weights.

No matter what equipment you choose, strength training combined with regular cardio is an easy and inexpensive way to stay in shape.