Introduction to Bodyweight Strength Training

Bodyweight strength training exercises use your own body weight instead of weights to provide resistance. Examples of bodyweight exercises would be push-ups, squats, pull-ups and planks, amongst an endless variety of others. You can engage
the same muscles with bodyweight strength training as you can with weights or resistance bands making them a great alternative to conventional weight training. In addition to adding some versatility to your workouts, these exercises can be done virtually anywhere there is enough room.
Let’s take a deeper look into what makes bodyweight strength training such a popular
workout choice.

The Efficient Workout

Studies have shown that it is possible to get a great workout in less time than is generally considered appropriate. Scientists have empirically proven that high-output, high-intensity bodyweight exercises can produce stellar fitness results in abbreviated workout sessions. The trick and the science behind these bodyweight exercises are quick transitions between exercises, shorter rest times, and the combination of cardio and strength training.
In fact, in one study published by the American College of Sports Medicine (ACSM) Health & Fitness Journal boasted the benefits of a seven minute workout comprised of 12 exercises. The ASCM study identified that high-intensity interval exercises that used body weight were effective at contributing to weight loss and as a body fat reducer. Furthermore, the research showed that the muscle building benefits also improved cardiopulmonary health, highlighting the fact that two-hour exercise sessions can be substituted for shorter ones for individuals looking to get in an effective workout routine even when they are pressed for time.
In this example specifically, a combination of jumping jacks, wall sits, push-ups, ab crunches, step-ups, squats, tricep dips, planks, lunges, running in place, push-up rotations and side planks were all used to create an effective, machine-free workout routine.
If you want to try the workout try to interchange muscle groups in such a way that gives the alternating muscles time to rest while the other exercises are performed. For example, if you begin with push-ups your next exercise would attack the lower body such as with a lunge. For the best results workout each exercise for at least 30 seconds before alternating to the next one, resting only 15 seconds in between each.

The Convenience of a Bodyweight Routine

Bodyweight exercises can be done nearly anywhere – the living room, garage, or your hotel room – making them convenient and adaptable. What’s more, people of nearly any skill level can easily begin a regime, adding reps as they progress or reducing their rest time to enhance muscle growth and cardio simultaneously. Push-ups, for example, can be just as an effective exercise for a NFL running back as they would someone with less strength-intensive objectives.
These types of exercises also make it extremely hard for someone to make excuses about time constraints or gym expenditures. When you are presented with the evidence that a seven minute bodyweight workout can have significant results any obstacles regarding motivation or gym accessibility are thrown out the window.

Core, Flexibility and Balance

Bodyweight exercises aren’t yoga, although these could definitely be considered a form. Yet, the benefits of the exercises mimic many of those of yoga such as core, flexibility and balance. The core is made up of 29 muscles, most of which can be engaged with simple bodyweight exercises. Beyond ab exercises, many of the above-mentioned 12 exercises are great for improving core strength and physique. Bodyweight training can also help to improve flexibility and balance; if your regime includes exercises that go through the full range of motion this ensures that your joints are moving freely, contributing to improved posture and increased body awareness and control.
An added benefit to an improved core, better flexibility and balance is injury prevention. Because injuries at the gym are often related to weights, machines, and the over training or untrained use of each, the likelihood of bodyweight-related injuries is much less. Regardless of fitness level, age or experience, bodyweight exercises tend to be a safer alternative to other weight and machine-based exercises.

Recommended Bodyweight Routine

The bodyweight exercise that was described by the ACSM involves what is called high-intensity circuit training, or the HICT. All of the exercises in a HICT routine involve a combination of aerobic and resistance training in a bout that lasts about seven minutes. You can repeat the routine if you have more time, but the idea is that the program is intended for those with limited time yet who are still seeking results.

The 12-Station HICT Program

Key notes:

• Each exercises are performed for 30 seconds
• Transition between exercises is 10 seconds, no more than 30

1. Jumping jacks- Total body
2. Wall sit- Lower body
3. Push-up- Upper body
4. Abdominal crunch- Core
5. Step-up onto chair- Total body
6. Squat- Lower body
7. Triceps dip on chair- Upper body
8. Plank- Core
9. High knees/running in place- Total body
10. Lunge- Lower body
11. Push-up and rotation- Upper body
12. Side plank- Core

The Bodyweight Takeaway

Exercising with bodyweight workouts still requires excellent form and dedication. We are not claiming that it will be the solution for your health and fitness goals but the popularity and research behind these types of routines indicates that a lot of people are excited about the results. The ultimate goals of your fitness routines will ultimately dictate whether bodyweight exercises are an ideal choice for you.
Before you start yourself on a full-on bodyweight exercise routine talk to a personal trainer or friend well-versed in fitness to ensure that your form is correct and that the workout will meet your needs.

Muscle Imbalances