Bodyweight training has been around for quite a while – and it will continue to rise in 2022 – because it’s easy, accessible, inexpensive, and effective.
Plus, the great thing about bodyweight training is you can do it anywhere, and just about anytime!
Bodyweight training essentially means you are working out with just your body…no or very minimal additional equipment is needed.
When it comes to bodyweight strength training, there are five main factors involved…
- Repetitions – how many times you do an exercise at once.
- Sets – how many reps you do in a row between periods of rest.
- Rest – how long you rest between sets.
- Resistance – how much weight you lift.
- Mode – the kind of exercise you are performing.
With bodyweight training, you can manipulate and change all of these, including resistance because you can change the angle or distance of your movements. (Ex-wall push-ups, chair push-ups, and floor push-ups all have different resistance.)
Where should you start?
Start by increasing the reps of an exercise.
For example, do 10 push-ups and then work your way up to 15 and 20 push-ups.
If you cannot do any more reps, you can increase the sets.
Do two sets of 15 push-ups to equal a total of 30 push-ups. Or three sets of 15 push-ups for 45.
While reps and sets are key to muscle growth, you can also incorporate variation.
Meaning, you can change the move slightly…such as moving your hands closer together or further apart for a pushup, elevating your feet, or adding a hand clap to make it more difficult.
Below are some ideas of bodyweight exercises to get you started:
… walking or running
… push-ups
… squats
… pull-ups (if you have a bar)
… sit-ups
… step ups (on a step or bench)
… lunges
… glute bridges
… lying leg raises
… burpees
… dead bug
… Birddog
… chaturanga and all other yoga poses
…so many more ideas
As you can see, there are A LOT of bodyweight exercises to choose from.
So whether you are at a gym or at home, inside or outside, you can get a great workout!
The key is to change things up regularly and challenge yourself so that your muscles can grow stronger!
Can we answer any questions about bodyweight training or working out at home for you?
Email us and let us get a plan made specifically for you so you can move better, smile more, and breathe easier.
