Updated: Jul 21
Using your body as resistance - the power of muscle against muscle.
Bodyweight training refers to exercises that use the weight of your own body as resistance, rather than using weights or other equipment. Some benefits of body weight training include:
Convenience: Body weight exercises can be done anywhere, anytime, with no need for special equipment.
Cost-effective: Body weight training requires no gym membership or expensive equipment, making it a cost-effective way to stay fit.
Functional strength: Body weight exercises often involve movements that mimic everyday activities, such as pushing, pulling, and squatting. This can help improve your functional strength and make everyday tasks easier.
Improved body awareness: Body weight training requires proper form and control of your body, which can help improve your body awareness and coordination.
Adaptability: Body weight exercises can be modified to suit your fitness level, making them suitable for people of all fitness levels.
Overall, body weight training is a convenient, cost-effective, and effective way to improve your strength, coordination, and body awareness.
Here are ten body weight exercises that can be used to create a full-body workout:
Push-ups: Push-ups work the chest, shoulders, and triceps.
Squats: Squats work the legs and glutes.
Lunges: Lunges work the legs and glutes.
Planks: Planks work the core and upper body.
Burpees: Burpees work the entire body.
Mountain climbers: Mountain climbers work the core and upper body.
Step-ups: Step-ups work the legs and glutes.
Sit-ups: Sit-ups work the core.
Dips: Dips work the chest, shoulders, and triceps.
Jumping jacks: Jumping jacks work the legs and cardiovascular system.
Remember to warm up before starting your workout, and to listen to your body and adjust the intensity and volume of your training to suit your fitness level. It's also important to use good form to avoid injury and maximize the effectiveness of the exercises.
To achieve a total body workout with body weight training, you can use a combination of exercises that target different muscle groups. Here are some techniques you can use:
Circuit training: Circuit training involves performing a series of exercises in a specific order, with little rest between each exercise. This can be a effective way to get a full-body workout in a short amount of time.
Supersets: A superset involves performing two or more exercises back-to-back with little rest in between. You can use supersets to target different muscle groups or to work opposing muscle groups (e.g., a push exercise followed by a pull exercise).
Pyramid sets: Pyramid sets involve gradually increasing the number of repetitions or difficulty of an exercise, then decreasing it back down again. For example, you could start with 5 push-ups, then do 10, then 15, then 20, and then work your way back down to 5.
Giant sets: Giant sets involve performing four or more exercises back-to-back with little rest in between. This can be a effective way to challenge your muscles and get a full-body workout.
Remember to listen to your body and adjust the intensity and volume of your training to suit your fitness level. It's also important to use good form to avoid injury and maximize the effectiveness of the exercises.