Speediance Strength Instructor Yang Explains the Benefits of Bodyweight Exercises and Shares the Best Moves for an Effective Full-Body Workout.
If you’re searching for a workout that you can trust no matter where you are, I’d suggest bodyweight exercises. No equipment is necessary, and you can achieve an excellent workout virtually anywhere, for any duration—whether it's just a few minutes or longer.
What Are Bodyweight Exercises?
Bodyweight exercises are those that don't require any additional weights, such as dumbbells or barbells. You guessed it, no gear is needed for these exercises. This flexibility means you can perform these movements virtually anywhere, anytime. Instead of external resistance, bodyweight training leverages your own bodyweight as the resistance.
How Effective Are Bodyweight Exercises?
Bodyweight training is one of my top choices for fitness because of its efficiency. As long as your muscles are under tension and being challenged, these exercises are effective—and incredibly convenient when you're low on equipment.
Some may believe that bodyweight exercises don't match up to weight training, but the reality is that if you're pushing your muscles through reps and maintaining tension and fatigue, any bodyweight exercise is a solid method for building strength and endurance.
A common misconception about bodyweight training is that it's only for beginners. False! While it's a fantastic starting point for those new to strength training, bodyweight exercises can cater to everyone from novices to elite athletes. I include bodyweight exercises in my routine regularly. My all-time favorite is the push-up—I aim for about 200 daily.
Do Bodyweight Exercises Build Muscle?
A significant advantage of bodyweight workouts is that they not only strengthen you but also provide a cardio boost. Try a high-intensity interval training (HIIT) session and quicken the pace on those mountain climbers! Even running can be classified as a bodyweight exercise. So, the next time you're ready to work out, consider kicking things off with some bodyweight exercises to get the momentum and those endorphins going.
Remember: The weight you're lifting isn't the key factor. It's more about the number of reps and the level of fatigue you're subjecting your body to. With the resistance from your bodyweight and the right intensity, bodyweight exercises are excellent for muscle development.
Studies, like one in the journal Physiology and Behavior, have shown that bodyweight exercises can build muscle "independent of an external load." Here, "external load" refers to weights, machines, or bands. So, even sans equipment, you can increase muscle mass.
However, it's crucial to recognize that your body will adapt to the resistance level, potentially halting further muscle growth. Progressive overload, which involves increasing resistance and weight load in your exercises, is essential for muscle growth.
The Best Bodyweight Exercises for a Full-Body Workout
- Push-ups
- Start in a plank position with your shoulders aligned over your wrists and arms shoulder-width apart.
- Bend your elbows to a 45-degree angle, hover just above the floor, then push back up.
- Muscles worked: Chest, shoulders, triceps, and core
- Forearm Plank
- Begin in a plank with forearms on the floor, spine parallel to the floor, and core braced.
- Hold this position, maintaining a straight body line.
- Muscles worked: Core
- Bodyweight Squats
- Stand with feet wider than hip-width, toes at a 45-degree angle.
- Lower your body as if sitting in a chair, then push through your heels to stand.
- Muscles worked: Quads, hamstrings, and glutes
- Jumping Jacks
- Start with feet together and arms at your sides, then jump your feet out and raise arms overhead.
- Return to the start by jumping your feet back in and lowering your arms.
- Muscles worked: Glutes, quads, and shoulders
- Reverse Lunges
- Stand with feet shoulder-width apart, then step back with one leg and lower into a lunge.
- Step back to the start and switch legs.
- Muscles worked: Glutes, hamstrings, calves, and quads
- Mountain Climbers
- In a high plank, drive your knees toward your chest, alternating legs.
- Keep your spine parallel to the floor and engage your core.
- Muscles worked: Shoulders and core
- Burpees
- Start standing, reach down to place hands on the floor, and hop or step feet back into a plank.
- Lower your chest or remain in plank, then hop or step feet outside your hands and jump or squat up.
- Muscles worked: Quads, hamstrings, and core
- Bodyweight Renegade Rows
- In a plank, bend one arm and drive your elbow toward your ribcage, engaging your upper back.
- Engage your core and repeat on the other side.
- Muscles worked: Shoulders, back, and core
- Glute Bridges
- Lie with knees bent and feet flat, then push your hips up toward the ceiling.
- Squeeze your glutes at the top and lower back down.
- Muscles worked: Glutes, core, hamstrings, and calves
- Good Mornings
- Stand with hands clasped behind your head, hinge at the hips, and tilt your upper body forward.
- Pause, then lift back up to the start.
- Muscles worked: Hamstrings and glutes
- Toe Touches
- Lie on your back with feet extended toward the ceiling.
- Lift your upper body and reach your fingertips toward your feet.
- Lower back down, keeping arms extended.
- Muscles worked: Core
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are experiencing a medical emergency, call your physician or 911 immediately.
