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20 bodyweight exercises to build strength
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Team Gabit
2 months ago | 5 mins

20 bodyweight exercises to build strength


Master home workouts with our guide on bodyweight exercises. Learn exercises to target your entire body along with its benefits, the importance of progression and other safety tips.

We all know that fitness is beneficial to overall health and wellness. However, we make excuses and try to avoid it citing different reasons convenient to us. One of the many reasons we avoid taking fitness seriously is because of the fear of going to the gym. It is after all an unknown territory with never seen pieces of equipment. What if we told you that fitness transcends the confines of traditional gym equipment and can be practised effectively anywhere.

Yes, you heard that right! You can gain strength and muscle mass, all in the comfort of your home and without any equipment. Body weight strength training exercises are what will make your fitness journey more enjoyable and relaxed. In this blog, we will cover 20 body weight exercises that help you tone that muscle, build cardiovascular strength and lose the fat off your body. Continue reading to learn more! 

know body weight strength training

Benefits of bodyweight exercises to build strength

Bodyweight exercises provide you with a ton of benefits that traditional gyms might not often provide you. These benefits include:

  • Accessible: One of the main benefits of bodyweight workouts is their ease of use. They don't require special equipment or a fancy gym membership and they can also be done anytime, anywhere. With just your body, you may perform efficient strength training at home, in a garden, or on the go.
  • Economical: Body weight workouts need little to no financial input, in contrast to buying training equipment or joining a gym. This makes them a sustainable and cost-effective choice for people who might be on a tight budget.
  • Builds functional strength: By simulating natural motions, bodyweight exercises foster functional strength, which enhances performance in day-to-day tasks. This kind of strength improves general agility and lowers the chance of injury from daily activities.
  • Increases body awareness: Bodyweight exercises call for an increased awareness of balance, coordination, and body alignment. 
know body weight strength training

Upper body exercises

  • Push-ups: This strength training no equipment exercise targets your chest, shoulders, triceps and back. Start in a plank position and lower your body towards the ground by bending your elbows. Push your body back up to build upper body strength and engage your core muscles.
  • Pull-ups: These target your back, biceps and shoulders. Additionally, they also build forearm muscles. Hang from a horizontal bar and pull your body up until the chin reaches the bar. Similarly, lower your body in control. It enhances grip strength and helps build a V-shape physique.
  • Tricep dips: As the name suggests, this body resistance workout tones your triceps and shoulders. Keeping your back close to a surface, lower your body from a parallel bar or sturdy surface by bending your elbows.
  • Superman: The lower back, glutes, hamstrings, and upper back are the main areas that the Superman exercise addresses. 
know body weight strength training

Lower body exercises

  • Squats: They work the quadriceps, hamstrings, glutes, and lower back. It strengthens the legs while also involving the core for stability. 
  • Glute bridges: The glutes and hamstrings are the focus of glute bridges. Use variations such as single-leg glute bridges to increase the complexity of your body weight strength workout.
  • Calf raises: This exercise isolates your calves and tones the gastrocnemius and soleus muscles. It also aids in strengthening the lower body overall and stabilising the ankle.
  • Side leg raises: This works the outer thighs and hip abductors, improving hip stability to avoid imbalances in the muscles of the inner and outer thighs. Including side leg lifts in your bodyweight strength training practice can help you develop balanced and strong lower body muscles.
know body weight strength training

Core strengthening moves

  • Plank: This static exercise works the shoulders, lower back, and glutes in addition to strengthening the abdominal muscles. Planks are a great body weight strength training workout for developing core strength and stability since they can be modified to target different muscle groups and increase intensity.
  • Mountain climbers: Dynamic body weight exercises like mountain climbers work the shoulders, hip flexors, and core while increasing heart rate. Its fast, rhythmic movements enhance endurance and agility.
  • Bicycle crunches: These crunches target the lower and upper abdomen and obliques. Crunches are a good way to tone your abdominal muscles, increase your flexibility, and strengthen your core. 
  • Russian twists: Russian twists are a rotating workout that targets the core and obliques. They provide a well-rounded core workout by working the obliques, promoting better stability and posture.

Total body workouts

  • Burpees: Burpees incorporate aspects of the push-up, jump, plank, and squat. Several muscle groups, including the chest, shoulders, arms, legs, and core, are worked during this intense workout. They are well known for their effectiveness in increasing cardiovascular endurance, burning fat, and offering strenuous full-body exercise. 
  • Jumping lunges: A strength training at home no equipment exercise, it targets the quadriceps, hamstrings, glutes, and calves. It enhances balance and coordination while strengthening the lower body and is a great supplement to developing general athleticism.
  • Plank jacks: Plank jacks incorporate a jumping action with the classic plank workout to add an extra element. It raises the heart rate for a cardiovascular challenge while working the shoulders, lower body, and core. They also increase your endurance and improve your general coordination. 
  • Lateral jumps: Lateral jumps specifically target the inner and outer thighs and calves. This workout improves lateral stability, strength, and agility in the lower body. 
know body weight strength training

Progression and Intensity

Body weight strength training workouts can be advanced by progressively increasing the difficulty of the exercises. For example, try one-legged squats if you're already performing conventional squats. You can also gradually increase the number of sets or repetitions.

Further, cutting down on rest periods increases the intensity of the activity overall and tests your stamina. To better engage muscles during exercises, concentrate on making slow, deliberate motions.

know body weight strength training

Incorporating bodyweight workouts

Before adding bodyweight exercises to your regimen, be sure to have clear objectives. Incorporate a variety of exercises that focus on distinct muscle groups, like planks, push-ups, and squats. Set aside specific days for training, or include bodyweight activities into your regular workouts as warm-ups or cool-downs.

Create a regular routine and increase the level of difficulty of the workouts little by little over time. In your regimen, aim to strike a balance between cardiovascular, strength, and flexibility.

Additional safety and form tips

Follow these safety tips to avoid any possible injuries:

  • Make sure to warm up.
  • Keep your posture correct.
  • Make progress over time to see big results.
  • Pay attention to your movement.
  • Breathe regularly.
  • Select a sturdy surface.
  • Give yourself enough time to relax and heal.
  • Put form before reps.
know body weight strength training

Conclusion

We can now establish that fitness extends gym settings and its equipment . It offers a conventional and sustainable way to achieve overall strength and wellness. With its many benefits, it can cater to each muscle of your body.

To see the fruits of your efforts, gradually increase intensity and move to advanced exercises focussing on controlled movements. Prioritise safety and form with proper warm-ups and attention to movement. Keeping this in mind, you can start your fitness journey at any place right now!

Frequently Asked Questions

Can bodyweight exercises be effective for building muscles?

Body weight exercises aka weightless workouts like push-ups and squats among many others can be very effective for building muscles. They build your muscles to increase strength and promote growth.

How can I increase the intensity of bodyweight exercises?

It is recommended that you progressively increase the intensity of your bodyweight exercises. You can do so by trying advanced variations of the same exercise, increasing the number of reps or sets, or reducing the rest period in between.

Are there bodyweight exercises suitable for beginners?

As a beginner, you can try several bodyweight exercises that provide a foundation for building strength and endurance. Exercises like squats, planks, lunges and triceps dips can easily be incorporated into your routine to start your fitness journey.

How often should I do bodyweight exercises for strength building?

The frequency of your strength training regimen is determined by fitness levels and goals. Generally, performing bodyweight exercises 2-3 times a week can be effective for building muscle. Consistency and discipline are key to achieving any goal.

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