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You might think that you need to lift heavy weights or use fancy machines to get stronger and build muscle. But that's not true. You can achieve impressive results with your bodyweight as resistance.
Bodyweight exercises use your body's weight to provide resistance against gravity. They can be done anywhere, anytime, and with minimal equipment. They can also challenge your muscles in different ways than weights. This is because they require more balance, coordination, and stability.
In this post, I will show you how to design a bodyweight strength training program. It will help you build muscle and strength. It can improve your posture and mobility and prevent injuries. I will also give you some tips on how to progress and vary your workouts, and how to eat for optimal recovery and growth.
Bodyweight strength training has many benefits, such as:
To get the most out of your bodyweight strength training program, you need to follow some basic principles. For example:
Here is a sample bodyweight strength training program that you can follow for four weeks. It consists of three workouts per week: one for the upper body (A), one for the lower body (B), and one for the whole body (C). Each workout should take about 45 minutes to complete.
Warm-up:
Do some dynamic stretches and mobility drills for your shoulders, elbows, wrists, neck, and spine.
Circuit:
Do three sets of each exercise in the circuit, resting for 60 seconds between sets. Perform each repetition with control and good form.
Push-ups:
Do as many repetitions as you can with proper form. If regular push-ups are too easy for you, try elevating your feet on a chair or a wall. If they are too hard for you, try placing your hands on a table or a wall.
Pull-ups:
Do as many repetitions as you can with proper form. If regular pull-ups are too hard for you, try using a band or a partner to assist you. If they are too easy for you, try adding weight to your body or doing them with one arm.
Dips:
Do as many repetitions as you can with proper form. If regular dips are too easy for you, try elevating your legs on a chair or a wall. If they are too hard for you, try placing your hands on a bench or a chair.
Rows:
Do as many repetitions as you can with proper form. You can use a sturdy table, a bar, or a pair of chairs to perform this exercise. If regular rows are too easy for you, elevate your feet on a chair or wall. If they are too hard, try lowering your body angle or using a band or a partner to assist you.
Cool-down:
Do some static stretches and relaxation exercises for your upper body muscles.
Warm-up:
Do some dynamic stretches and mobility drills for your hips, knees, ankles, and spine.
Circuit:
Do three sets of each exercise in the circuit, resting for 60 seconds between sets. Perform each repetition with control and good form.
Squats:
Do as many repetitions as you can with proper form. If regular squats are too easy for you, add weight to your body or do them with one leg. If they are too hard, place your hands on a wall or a chair.
Lunges:
Do as many repetitions as you can with proper form. If regular lunges are too easy for you, try adding weight or doing them with one leg. If they are too hard, try placing your hands on a wall or a chair.
Glute bridges:
Do as many repetitions as you can with proper form. If regular glute bridges are too easy for you, try elevating your feet on a chair or a wall, or doing them with one leg. If they are too hard for you, try placing your feet on the floor, or doing them with both legs.
Calf raises:
Do as many repetitions as you can with proper form. If regular calf raises are too easy for you, try adding weight to your body or doing them with one leg. If they are too hard for you, try placing your feet on the floor or doing them with both legs.
Cool-down:
Do some static stretches and relaxation exercises for your lower body muscles.
Warm-up:
Do some dynamic stretches and mobility drills for your whole body.
Circuit: Do three sets of each exercise in the circuit, resting for 60 seconds between sets. Perform each repetition with control and good form.
Burpees:
Do as many repetitions as you can with proper form. This is a compound exercise that involves squatting, jumping, pushing, and pulling. If regular burpees are too hard for you, try skipping the jump or the push-up. If they are too easy for you, try adding weight to your body or doing them faster.
Plank:
Hold this position for as long as you can with proper form. This is an isometric exercise that involves stabilizing your core, shoulders, and hips. If regular plank is too easy for you, try raising one arm or one leg or both. If it is too hard for you, try placing your knees on the floor or doing it on an incline.
Mountain climbers:
Do as many repetitions as you can with proper form. This is a dynamic exercise that involves moving your legs in and out while holding a plank position. If regular mountain climbers are too hard for you, try slowing down the pace or reducing the range of motion. If they are too easy for you, try speeding up the pace or increasing the range of motion.
Side plank:
Hold this position for as long as you can with proper form. This is an isometric exercise. It involves stabilizing your core, shoulders, and hips from the side. If regular side plank is too easy for you, try raising one arm or one leg or both. If it is too hard for you, try placing your knees on the floor or doing it on an incline.
Cool-down:
Do some static stretches and relaxation exercises for your whole body muscles.
To keep making progress and avoid boredom and plateaus, you need to change some variables in your workouts every few weeks. For example:
Remember, the key to progress is consistency and patience. It takes time to build muscle and strength, so don’t rush the process.
I suggest you go over the bodyweight exercises from our "Exercise Library". Check out my favorite: "Bodyweight Exercises for Chest".