Bodyweight Workout: No Weights, Lean Muscles

Bodyweight workouts are strength training workouts without the need for free weights.  Instead, you use your own weight for the exercise, which also provides resistance for your chosen movement. Common bodyweight workouts include pull-ups, push-ups, and sit-ups. Bodyweight workouts can be done to build muscles or train the heart. For example, doing small sets of long-range push-ups with breaks in between build large chest and triceps muscle, while continuously switching from push-ups to sit-ups for 30 minutes will strengthen your cardiovascular system. Bodyweight workouts can also improve reactive strength while being customizable for every individual. Have you ever been in line at a crowded gym waiting for a specific machine?  Bodyweight workouts can be done anywhere – such as the comfort of your own home. Using your body weight to exercise allows you to wake up happy and easily kick-start your workout.

Bodyweight Workout Builds Lean Muscles

Did you know that the military uses bodyweight workouts to build lean muscles? This is because it works! Bodyweight workouts are a hassle free exercises to build big muscle without the need for weights. Lean muscles are gained by repetition. Using machines limit the range of motion and can cause joint strain if done excessively. If there’s pain or strain, the individual will become discouraged and frustrated; preventing the continuation of the exercise.

Bodyweight exercises allow the individual to extend his muscles a lot further compared to a machine workout. This helps gains since the muscles are being worked entirely and as a group. The full range of motion that the muscle goes through during the rep works out the muscle from start to end.  Additionally, bodyweight workouts increase oxygen flow to a larger volume of muscles as it is more effective at building long and lean muscles.

Additional Benefits Of Bodyweight Workouts

It is important to understand that bodyweight workouts can also help maintain bone mass and density. Weight bearing (which is not necessarily the same as using weights) is proven to build and maintain bone density. Bodyweight workouts provide a great way hold your body’s weight in different movements. This increases your bone density and prevents diseases such as Osteoporosis.

Bodyweight workouts are customizable “on the fly” and push each individual to his or her limits. Take a push up as an example, you can do them normally with legs straight and two hands on the floor, and can easily shift to using one hand for extra intensity if needed. Individuals can even include different bodyweight movements during their breaks to maintain targeted heart rates.

Bodyweight workouts are also effective for seniors, who cannot lift heavy weights. When we age, our muscle mass and range of motions decrease. However, bodyweight exercises such as knee extensions and partial squats can increase the range of motions and help seniors maintain independence. Customizable bodyweight exercises increase health and longevity, while preserving the ability to move independently.

Can You Use Bodyweight Workouts Outside The Gym?

Absolutely – bodyweight workouts can be done just about anywhere. From the comfort of your home to the convenience of a neighborhood park, bodyweight workouts are key in cardiovascular and strength training. Examples of bodyweight exercises that can be done at home include Pull-ups, long rage push-ups, sit-ups, split squats, wall walkouts, planks, spider lunges, and many others.

Start Gaining Lean Muscles Today, Use Your Bodyweight Effectively

Bodyweight workout is the world’s oldest training method and is done even when walking around. The legend Arnold Schwarzenegger knows that “your body is all you need” and encourage bodyweight training to anyone committed to building lean muscles. What are you waiting for? Find the perfect movements for your bodyweight workout and start building lean muscles today!