What Is Bodyweight Training? How To Get Started With Bodyweight Training

| October 1, 2019

What Is Bodyweight Training

So, you’ve decided to get into shape and are looking at your options. You can join a gym, or buy a set of weights, dumbbells, barbells, a bench, but these can all be pretty expensive.

And then you come across bodyweight training. What is bodyweight training, you may ask? And how do I get started with bodyweight training?

Well, in this short post, I’m going to answer that for you 😊

Bodyweight training consists of strength training exercises that use the individual’s own bodyweight to provide resistance against gravity. Bodyweight exercises can be used to enhance a range of abilities including strength, power, endurance, speed, flexibility, coordination and balance.


If you’ve been looking around for new or different types of exercise regime, you will have noticed that this type of strength training has grown in popularity for both recreational and professional athletes.

Bodyweight training uses simple movements such as pushing, pulling, squatting, bending, twisting and balancing and, as there is no equipment involved, are far safer than traditional workouts (but that doesn’t mean they are easy)!

Some of the more well-known bodyweight exercises are push-ups, pull-ups, and sit-ups.

So, we have established that bodyweight training is ideal for those who are on a tight budget, strapped for time or just don’t wish to work out at the gym. It’s very low-cost, can be done quickly and in the privacy of your own home.

If you’re just starting out with bodyweight training, there are a few things you need to be aware of. Planning ahead of time for them will help you to get the best out of your efforts. Follow these 4 steps to get the most out of your bodyweight training regime.

1. Plan your workout

What is bodyweight training

Before you start your bodyweight training (or in fact any kind of workout plan), you’ll need to know just how much time a day you have to train.

If you only have 20 minutes to spare, don’t plan for a 45-minute workout.

You’ll not be able to fit in into your schedule and end up skipping it. Don’t give yourself any excuse to miss a workout!

And, in all honesty, it’s far better to work out for 10 to 20 minutes rather than not exercise at all.


I know this sounds like common sense, but our subconscious mind can be our biggest enemy, so make it easy to work out.

And, to do this, plan ahead of time when you’ll train, how much time you’ll have and stick to the plan!

2. Know your goal(s)

How To Get Started With Bodyweight Training

You must know why you want to follow a bodyweight training regimen.

Are you trying to lose that excess weight? Or do you wish to get toned, muscular and stronger?

The goal you have will determine how you train.

If you’re training to lose weight, your workouts will have to be fast with minimal rest time. There will be lots of dynamic and plyometric movements to give your workout an aerobic effect.

On the other hand, if you’re trying to tone your body, we can assume that your body-fat percentage is already low and you just want to gain lean muscle and sculpt an aesthetically pleasing figure.

For this goal, you’ll need to do more reps and challenge yourself by increasing the difficulty level of the exercise.

Weight vests, resistance bands, etc. can be used to amplify the movement and make it excruciatingly difficult. You can also slow your movements down to increase resistance to build strength and muscle.

When you challenge yourself, your body will be forced to adapt by increasing muscle size, muscular endurance and strength. Of course, your nutrition will need to be on point too.

Believe me, a bodyweight circuit can be incredibly demanding if you want it to be! Try it and find out for yourself!!

3. Choose the right exercises

What is bodyweight training

The exercises you choose will be determined by the goal(s) you identified above.

If you’re trying to lose weight, you should aim to do full-body workouts and have more plyometric movements and lower body exercises.

Tuck jumps, lunges, burpees, squats, etc. will be staple exercises in your workout.

These full-body exercises can give you an incredibly challenging aerobic workout that can leave you gasping for breath and can burn fat fast.

If you’re trying to build muscle and tone your body, men may wish to focus more on upper body exercises like pull-ups, archer push-ups, etc.


Women often wish to tone their lower body and may wish to have more exercises in their routine such as planks, squats, lunges, box jumps and so on.

4. Be consistent

How To Get Started With Bodyweight Training

The key to success in anything in life is consistency and working out is no different.

Making a workout plan is great, but on its own it is not enough. You need to take action and stick to it.

Even if you have a 20-minute workout planned on a specific day and all you have is 10 minutes, go ahead and work out for those 10 minutes.

This consistency will ingrain the habit of working out in you. Your success will come from the simple daily actions you take.

If you can get these points right, you’ll be off to a good start with your bodyweight training.

Most people begin well and have the best of intentions, but never follow through and tend to give up after 2 or 3 weeks. Do not let yourself slide.


Stay on track until you achieve the physical goals you were aiming for. Bodyweight training works, but you’ll need to do the work. If you do, you can build a lean, strong body on a budget that can be modified to suit anyone.

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Category: Articles, Bodyweight Training, Training

About the Author ()

I’m just an average guy who spent 15 years in the Armed Services, and when about to leave thought “Hmmm, what the heck am I going to do now?!?” Being an ex-serviceman I have always had a passion for health and fitness and wanted to help others reach their goals. I have 4 wonderful daughters (hence my lack of hair) and they are my reason “why” I do this. I wanted to have lots of energy to make the most of my family time, especially when the kids are young and making you run around like a lunatic!!! I've managed to keep myself in good shape all my life and it is never too late to start. But you have got to believe in yourself, a LOT!!!! And that’s where I come in. I can help you overcome your doubts and show you how to look after yourself physically and mentally so you can have the physical energy to be able to enjoy all the free time with your friends and family. I guess that about wraps it up; I hope the site helps you in some small way in your health and fitness and personal development journey.

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