Bodyweight Training

Bodyweight Training: Your Practical Guide for Men and Women

Bodyweight training is a type of strength workout where you use your own body as the resistance instead of external weights. It's an incredibly effective and easy-to-access way to work out—perfect if you're just starting, traveling, or simply prefer to train without any equipment. Whether your goal is to build muscle, improve how long you can keep going (endurance), lose some fat, or just maintain a healthy routine, bodyweight exercises can definitely help you reach your fitness goals. These movements improve how well your body works in real life (functional strength), your balance, flexibility, and coordination. Plus, you can do them literally anywhere—at home, at the park, or even in your hotel room!

Key Things to Remember Before You Begin

• Warm-Up First: Spend 5–10 minutes with some light cardio (like jumping jacks or jogging in place), then do dynamic stretches to get ready.
• Focus on Form: Getting the movement right is more important than doing it fast.
• Progressive Overload: To keep making progress, gradually do more reps, add more sets, or make the exercises harder (for example, go from push-ups on an incline to regular push-ups, then to decline push-ups).
• Rest: Give the same muscle group 24–48 hours to recover between really intense workouts.
• Consistency: Try to work out at least 3 times a week.

Main Bodyweight Exercises (Step-by-Step)

1. Push-Ups (Upper Body & Core)

• Muscles Worked: Chest, shoulders, triceps, core
• Steps:
  1. Start in a plank position with your hands a little wider than your shoulders.
  2. Keep your body in a straight line from your head all the way to your heels.
  3. Lower your chest toward the floor by bending your elbows.
  4. Pause briefly at the bottom, then push yourself back up to the starting position.
• How to Make Them Harder/Easier:
  • For Beginners: Try Knee Push-Ups
  • For Intermediate: Do Standard Push-Ups
  • For Advanced: Try Diamond or Decline Push-Ups

2. Pull-Ups (Back & Arms)

• Muscles Worked: Lats (sides of your back), biceps, upper back, shoulders
• Steps:
  1. Hang from a pull-up bar with an overhand grip, arms fully extended.
  2. Engage your core and pull your chest up towards the bar.
  3. Lower yourself back down slowly and in control until your arms are fully extended again.
• Other Options for Beginners:
  • Assisted Pull-Ups (use a resistance band or a machine)
  • Negative Pull-Ups (jump up to the top position and then lower yourself down very slowly)

3. Planks (Core Stability)

• Muscles Worked: Core, shoulders, glutes
• Steps:
  1. Get into a forearm plank position with your elbows directly under your shoulders.
  2. Keep your body in a straight line—don't let your back sag or arch.
  3. Tighten your core, glutes, and legs. Hold this position for 20–60 seconds.
• Different Kinds:
  • Side Planks
  • Plank with Shoulder Taps
  • Plank to Push-Up

4. Burpees (Full Body & Cardio)

• Muscles Worked: Chest, legs, arms, core
• Steps:
  1. Start by standing with your feet about shoulder-width apart.
  2. Drop down into a squat and place your hands on the floor.
  3. Jump your feet back into a push-up position.
  4. Do a push-up (you can skip this if you're a beginner).
  5. Jump your feet back to the squat position and then explode up into a jump.
• Tips: Keep a steady pace. When you're starting, focus on doing them well rather than doing them fast.

Sample Beginner Bodyweight Routine (Full Body – 3 Times a Week)

• Push-Ups – 3 sets of 10–12 reps
• Pull-Ups or Assisted – 3 sets of 5–8 reps
• Plank – 3 rounds of 30–45 seconds
• Burpees – 3 sets of 8–10 reps
• Bodyweight Squats – 3 sets of 15 reps
• Glute Bridges – 3 sets of 12 reps