Bodyweight training can provide you with a solid foundation for strength training and healthy human movement.
On a budget and can’t afford to buy any equipment? No problem.
Your body weight can provide all the resistance you need. You don’t need ever to pick up any equipment to get in shape if you don’t want to.
Some of the best, well-developed bodies I’ve seen are results of bodyweight exercises only. I have always admired the compelling look of a gymnast. The ‘V’ tapered back, broad full-capped shoulders, well-defined arms, and chiselled abs. All are achieved by lifting their body weight a few hundred times each day.
While most of us do not have the time or inclination to spend all day throwing our bodies around, exercises such as running, jumping, push-ups, pull-ups, squats, and lunges, can all increase body strength, muscularity, fitness, and flexibility.
1. Bodyweight training can be done anywhere
You can perform bodyweight exercises at home, at work during lunchtime or on vacation. It doesn’t require a lot of space, and it eliminates the excuses of why you can’t exercise today.
2. No equipment is necessary
You do not need to use any equipment other than your body weight as resistance.
3. It’s efficient and saves you time
There is no time spent having to wait, change or adjust equipment.
4. Burn more body fat
Bodyweight exercises use multiple muscle groups at one time. The more muscle groups you use, the more body fat you burn.
5. Focus on movement patterns, not just muscle groups
Exercise is all about movement. Bodyweight training helps to focus on the primal movement patterns such as the squat, lunge, push, pull, twist, bend, and gait. These movement patterns will help develop a functionally strong body for everyday life. Whereas gym machines primarily focus on using and isolating a particular muscle group.
6. For beginners and advanced exercises
When starting out, bodyweight exercises for beginners are great because they help to perfect the exercises correctly and build strength quickly.
However, as an advanced exerciser, you can still build strength and size by increasing the intensity and complexity of the movements.
7. Adds variety
Add variety to your training by performing key exercises in many different ways by changing the body angle, tempo, difficulty, and range of motion.
8. Improves balance
Bodyweight training helps to build structural balance. A well-balanced body is where the muscles on the front of your body are in proportion with those on the back of your body.
Improve structural balance and stability by including exercises involving primal movement patterns (squat, lunge, push, pull, twist, bend, and gait) throughout your workouts.
9. Prevents injury
Bodyweight workouts help develop strength, mobility, and stability, especially at the joints.
10. Strengthens your core
One of the unique advantages of bodyweight workouts is that most exercises help strengthen the core and target your abs a lot more than using any piece of equipment.
References:
‘Your Body is your Barbell’ by BJ Gaddour, 2014.