Bodyweight training is an effective and accessible way to build strength and improve fitness. Unlike traditional weightlifting, bodyweight training uses your own body weight as resistance, making it a convenient and low-cost option for anyone looking to get in shape. In this article, we’ll explore the benefits of bodyweight training, some of the best exercises to include in your routine, progressions to help you increase the difficulty of your workouts, and a sample routine to get you started. 

Benefits of Bodyweight Training 

There are many benefits to bodyweight training, including: 

1. Convenience: You don’t need any equipment or gym membership to do bodyweight exercises. You can do them anywhere, at any time. 
2. Cost-effective: Since you don’t need any equipment, bodyweight training is a low-cost way to improve your fitness. 
3. Increased flexibility: Many bodyweight exercises require you to use your full range of motion, which can help improve flexibility and mobility. 
4. Improved core strength: Bodyweight exercises often require you to engage your core muscles, helping to strengthen your abs and lower back. 
5. Versatility: There are hundreds of bodyweight exercises to choose from, making it easy to create a customized workout routine that suits your goals and preferences. 

Bodyweight Exercises 

Here are some of the best bodyweight exercises to include in your routine: 

• Push-ups: This classic exercise targets your chest, shoulders, and triceps. 
• Squats: Squats work your legs, glutes, and core muscles. 
• Lunges: Lunges are another great lower body exercise that targets your quads, hamstrings, and glutes. 
• Plank: The plank is a great exercise for building core strength. 
• Pull-ups: Pull-ups are one of the most challenging bodyweight exercises, but they’re also one of the most effective for building upper body strength. 

Progressions 

You can incorporate progressions into your routine to increase the difficulty of your bodyweight workouts. Here are some progressions to consider: 

• Increasing reps: Simply doing more reps of an exercise can make it more challenging. 
• Adding weight: You can make exercises like squats and lunges more challenging by holding weights. 
• Adding variation: Adding variation to your exercises, such as doing one-legged squats or single-arm push-ups, can also increase the difficulty. 

Sample Bodyweight Routine 

Here’s a sample bodyweight routine to get you started: 

• Warm-up: 5-10 minutes of cardio, such as jumping jacks or jogging in place. 
• Squats: 3 sets of 10 reps. 
• Push-ups: 3 sets of 10 reps. 
• Lunges: 3 sets of 10 reps per leg. 
• Plank: Hold for 30-60 seconds, 3 times. 
• Pull-ups (or assisted pull-ups): 3 sets of 5 reps. 
• Cool-down: 5-10 minutes of stretching. 

Conclusion 

Bodyweight training is a simple and effective way to build strength and improve fitness. By incorporating a variety of exercises and progressions into your routine, you can continue to challenge yourself and make progress towards your fitness goals. Whether you’re a beginner or an experienced athlete, bodyweight training is a great way to stay in shape and improve your overall health and wellness.

Now get to it!