Fitness Goals

No Weights? No Problem! Bodyweight Training Benefits and Tips

Rynnie Cotter

Getting in a great and effective workout doesn’t mean you need an entire rack of dumbbells. Whether you’re working out from home or only have a small space to exercise, there are plenty of ways to use your own bodyweight to build muscles and burn calories. Here’s the scoop on why more equipment doesn’t always mean a better workout, and how bodyweight training can help you reach your goals.

No weights, no problem

It’s easy to feel like you’re not getting a solid workout in if you’re not at the gym surrounded by equipment. But that’s not the case. Working out at home, while traveling, or in a small space can be just as effective, or even more so, than regular gym workouts. Using your own bodyweight is all you need for a combined cardio and strength workout.

Bodyweight training is a total body workout, challenging muscles and boosting your metabolism. On top of the benefits, it’s also convenient. Don’t have time to hit the gym? No problem! Do some jumping jacks for cardio followed by squats, lunges, and mountain climbers for a quick but effective calorie burn.

Exercise ideas

You might be a little hesitant to switch over to a bodyweight program, especially if you’ve spent years using gym equipment. But have no fear! With the workouts in Sworkit’s Strength Collection, there’s plenty of guidance and options to choose from. With programs to target your core, tone legs and glutes, and strengthen your arms, there’s plenty of variety so you won’t get bored.

Here’s just an example of some bodyweight exercises that you can do anywhere to get an effective full-body strength workout:

These workouts can be customized for your fitness level, and it’s easy to take it up a notch or decrease intensity. Looking to increase muscle build? Studies show that bodyweight training can increase muscle mass similar to combined aerobic and weight training sets. Here are some ways to get your desired results without any equipment:

  • Increase reps/sets — Want to put more stress on your muscles? Aim to increase the number of reps and sets. Taking a smaller break between sets also helps to replicate a gym/dumbbell routine.
  • Make it static — Looking to make your workout more difficult and produce more gains? Make it static. Another word for an isometric exercise, a static hold, means holding a fixed position. Think of a plank and how you hold the position for an extended amount of time — that’s a static hold, and it’s challenging. Now try adding a hold to your squat or a lunge. You’ll instantly feel the exercise’s difficulty increase, adding tension to your muscle and increasing your gains.
  • Add variety — Your body can get used to doing the same routine day after day. Make sure to switch it up and challenge yourself so you don’t get bored and your body doesn’t hit a plateau.

Benefits of bodyweight training

Besides the convenience of bodyweight training and the fact that there’s no need for additional equipment, there are a host of other benefits to this type of exercise. Bodyweight training builds endurance since there’s usually more reps performed, and it increases balance and mobility.

Another huge bonus of bodyweight training is the fact you can do the exercises anywhere. Which in turn makes it’s easier to stick to a schedule and maintain your training regimen.

If you’re looking to get started with a new exercise routine that doesn’t involve any weights, then don’t waste any more time searching and explore Sworkit’s strength collection. Without a doubt, you’ll find something to fit your needs and your time frame.

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