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Bodyweight exercises are strength training exercises that do not require weights or machines as the person's own weight provides resistance against gravity, which works like the machines of weights. It is recognized that bodyweight exercises can enhance a range of specific abilities including strength, power, endurance, speed, flexibility, coordination and balance. This type of strength training has grown in popularity for both recreational and professional athletes, with a range of sports disciplines using bodyweight resistance training as part of their fitness programs.

Ever heard of: Calisthenics or Street workout? These are more extreme sports that purely focus on training with your own body as weight or resistance. Bodyweight training utilizes simple abilities or exercises such as pushing, pulling, squatting, bending, twisting and balancing. Movements such as pull-ups, push-ups, and sit-ups are some of the most common bodyweight exercises we know. It is also very easy and fun to do those exercises at home. Which makes it possible to start working out and becoming fit in your own living room, not even needing a gym subscription. That's one of the reasons people decide to start with bodyweight training, to be able to save a reasonable amount of money every month. Another reason people start with bodyweight training is because it enables them to learn more new exercises, moves or tricks they wouldn't have learned while lifting weights in the gym. 

Of course there are advantages and disadvantages of bodyweight training. You can read tips and tricks for bodyweight training in our blog, but let's go over a few advantages and disadvantages now. 

Bodyweight exercises work several muscle groups at once, due to the lack of isolation and the need of multiple muscles to perform a movement properly. For example, in a push-up, the body must form a straight line, and the elbow must move from a straight angle to the smallest angle possible, and thus the core muscles (abs and lower back), chest muscles, triceps, and legs are all involved to get that strict form. Although the push-up is focusing on your chest, other muscles are involved when executing it properly. 

Bodyweight exercises give the advantage of having minimal bulking and cutting requirements that are usually utilized in weight lifting and machine training. Because bulking brings extra fat, it will decrease the performance of bodyweight exercises. Pretty straight forward right? More fat means more weight which makes it difficult to lift yourself. Bodyweight exercises not only remove the need of bulking or cutting, it can help a person retain low body fat percentage all year round! 

Another great advantage or working out with your own bodyweight is: bodyweight exercises have a far lower risk of injuries, compared to using machines or weight lifting. Note that the lower risk of injury is only if the athlete/trainee is progressing through the correct progressions and not immediately skipping to extreme bodyweight movements! This is one of the reasons Bodyweight Workouts created different 12 week workout plans for beginnersbodyweight workout plans for intermediates and workouts for advanced athletes. This helps people to progress the correct way and become stronger, fitter, healthier and happier along the way!

You can start whenever you want and work out where ever you want. 

  • Work out in your living room

  • Work out in your backyard

  • Work out on the beach

  • Work out in your hotel room

  • Basically work out everywhere you want! 

That's the great thing about bodyweight training; you don't need a gym or machines to get fit, all you need is your own bodyweight!

A disadvantage is that the weight you lift is never greater than the weight of one's own body. This can make it a bit more difficult to achieve the correct level of intensity that is near the individual's one rep maximum, which is desirable for strength training. You can increase the number of repetitions or another possibility to achieve the correct level is adding weights to your own bodyweight. But be aware of injuries now, don't add too much!

For women, in general, it can also be more difficult to do bodyweight exercises involving upper body strength and may be discouraged from undertaking these exercises. There are some great bodyweight workout plans for woman as well to encourage and give the right guidelines to progress.

Bodyweight Workouts makes it possible for everyone, with different fitness levels, to find a free bodyweight training plan which fits their needs. There are free 12 weeks bodyweight workout plans and we offer the Premium Workout & Nutrition Plan. They can all be accessed for free after you create an account in only 30 seconds.


read the bodyweight workouts blog for tips