Bodyweight Training

What is bodyweight training?

Bodyweight training uses your own body mass as resistance to build strength, endurance, and mobility. Unlike weight training, you don't need equipment. Movements like push-ups, squats, and planks engage multiple muscle groups while teaching your body to work as one coordinated system ^[1].

Why bodyweight training works

Your muscles respond to tension and volume. When you do bodyweight exercises with proper form and progressive difficulty, you create the same stimulus for muscle growth as lifting weights. Research shows that training volume and effort intensity matter more than the type of resistance used ^[1].

Building strength progressively

The key is progressive overload. You increase difficulty by changing leverage, adding reps, or slowing down movements. A push-up becomes harder when you elevate your feet or add a clap. This principle applies to all exercises, from beginner squats to advanced pistol squats.

Movement quality over quantity

Good form prevents injury and builds real strength. Focus on full range of motion and controlled tempo. Two seconds down, pause, two seconds up. This creates time under tension, which drives muscle adaptation ^[1].

Health benefits

Bodyweight training improves balance, coordination, and joint stability. It strengthens bones through weight-bearing movements. You develop functional strength for daily activities like lifting groceries or climbing stairs. The practice is sustainable for life, requiring no gym membership or equipment.

Getting started

Start with basic movements: squats, push-ups, lunges, and planks. Master these before advancing. Train three times per week, allowing rest between sessions. Progress comes from consistency, not intensity alone.