Developing strength through bodyweight training

 Getting fit doesn’t have to be complicated. In fact, it can be as simple as performing a series of exercises at home or in your neighbourhood, no gym membership or equipment required!  

Bodyweight training can be a convenient and effective way to build strength and improve overall health. All you really need is your body weight, along with optional basics like a pair of shoes and an exercise mat.

What is bodyweight training?

Bodyweight training uses your own body as resistance during exercise. Instead of relying on equipment like dumbbells or machines, you build strength by working out against your own weight.

You might not have realised this, but many common exercises fall into this category! This includes push-ups, planks, lunges and squats. Certain forms of yoga can also be considered a form of bodyweight training, as they involve supporting and moving your body weight while improving strength, balance, and the connection between your mind and body. To put it simply, any exercise where an additional load is not used is considered a bodyweight exercise.

This form of exercise is considered strength training because it builds muscular strength and endurance through resistance. For example, push-ups target chest, abs, shoulders and triceps muscles, which builds strength in your upper body. Planks target abs muscles, building strength in the core area.

Aim to perform strength exercises targeting all major muscle groups at least twice a week. Hence, bodyweight training is a simple way for you to meet this recommendation!

What are some benefits of bodyweight training?

Whether you’re new to exercise or are a regular gym junkie who is used to using weights and machines, here are some benefits to convince you to incorporate bodyweight training into your exercise regime:

• Do it anywhere!

This saves time when you are too busy to head to the gym! You can do it almost anywhere: at home, in a park, or even in your hotel room while travelling.

• Save serious cash.

There’s no need for gym memberships or expensive equipment, because you don’t require access to equipment at all. This makes it a budget-friendly way to stay active!

• Building a strong foundation leads to progress.

Bodyweight exercises help to develop balance, core strength, mobility and stability which are key fundamentals that support overall fitness and progression! This counters stagnation and aids the strength-building process.

• It is beginner-friendly!

Bodyweight exercises can be easily modified to suit different fitness levels. Additionally, learning proper techniques to work out different muscles before using free weights or machines is essential to avoid injuries. When you are able to perform several repetitions of push-ups in good form, it may be easier to control the resistance from a seated machine fly or to balance weights during a bench press with a lower risk of injury.

• More personalised and efficient training.

Compared to using exercise machines, bodyweight exercises are naturally unique and suited to each person’s limb length, muscle insertion and body weight. Most bodyweight exercises engage multiple muscle groups and joints at once, making workouts more efficient compared to isolated movements.

• Strength exercises can lower the risk of osteoporosis.

Strength training, including bodyweight exercises, can help maintain bone density and reduce the risk of conditions like osteoporosis which is the thinning of bones that result in painful fractures. Further, building strength in the lower limb muscles supports balance and reduces fall risk.

5 bodyweight exercises recommended by our Active Health Coaches

1) Push-ups targeting chest, shoulders and arms

• Place your hands on the floor at about shoulder-width apart with fingers pointed forward
• Straighten your arms and legs
• Keep your body straight by tightening your abdominal muscles
• Lower your body in a controlled manner until your chest is just above the floor
• Push yourself back to the starting position by extending your arms and repeat the movement
• Do 2-3 sets of 8-12 repetitions

If this is too difficult, you can opt for incline push-ups where your hands are placed on a bench or a platform. Wall push-ups are another option.

2) Chair / Bench Dips targeting shoulders and arms

• Find yourself a sturdy piece of furniture like a chair or bench
• Place your hands on the edge of the seat slightly wider than your shoulders
• Straighten your arms and legs
• Lower your body until your elbows are about 90 degrees
• Pause for a second before straightening your arms and repeat the movement
• Do 2-3 sets of 8-12 repetitions

To make this exercise easier, adjust your starting position by bending your knees to about 90 degrees and planting your feet firmly on the floor to support more of your body weight.

3) Plank targeting abdominal muscles

• Get into a face-down position on the floor with your upper body supported by your forearms
• Ensure that your elbows are directly below your shoulders
• Extend your legs behind you and keep your feet hip-width apart
• Keep your body straight by tightening your abdominal muscles
• Hold this position for the desired length of time
• Do 2-3 sets of 20 seconds

Like the push-ups, you can position your forearms on a bench or platform to reduce the bodyweight that you need to hold (incline plank).

 4) Glute Bridge targeting legs 

• Lie on your back with your knees bent and feet flat on the floor
• Place your hands out to the sides for support
• Squeeze your glutes (butt muscles) and lift your hips off the floor until your shoulders, hips and knees are in a straight line
• Lower your hips back slowly to the starting position and repeat
• Do 2-3 sets of 8-12 repetitions

 5) Lateral Lunges targeting legs 

• Stand with your feet hip-width apart with your hands on your hips
• Step to the left with your left foot while your right foot remains fixed
• Bend your left knee until your thigh is parallel to the floor
• Return to the starting position by pushing off the floor using your left foot
• Continue for the desired number of repetitions before repeating with the right leg
• Do 2-3 sets of 8-12 repetitions

You can opt for a partial lateral lunge if you do not have the strength to go all the way down i.e. thigh parallel to the floor.

Bodyweight training is a practical and effective way to build strength no matter your fitness level. Not only does it benefit your body, but it benefits your schedule and wallet as well.

As with any exercise programme, start at a level that suits you and progress gradually!

Just starting out? Check out Active Health’s STRENGTH Programme Series to enhance overall mobility, strength, and recovery with guided sessions by our Active Health Coaches!

Already active and ready for a challenge? Active Health’s PERFORM Programme Series helps build muscular strength and cardiovascular fitness through metabolic conditioning to enhance performance through health coaching by our Active Health Coaches!