Bodyweight training is extremely adaptable – from basic exercises to more advanced exercises, with equipment or without. Press ups, sit-ups & squats are just a few possible exercises. The TRX & Swiss Ball are 2 great items that can be used for bodyweight training.

There are different levels to body weight training, you don’t have to use your whole body if you feel you don’t have the strength – for example a plank can be completed in 2 ways – on knees or toes but this can then be extended even further if you want more of a challenge.

 

The pros & cons of bodyweight training

Pros

How many times have you been to the gym and had to wait for a machine or free weights to become available?  Probably more than once…

So use your body weight for a quick workout, the best part about this is that it can be done at any time, anywhere.

It fits in with your daily life – got friends coming over in an hour or 2, so you can’t get to the gym? Get out your programme and train in the spare room, garden or any free space you can find!

Having a home programme set for you is very important.  You have it right there – you don’t have to decide what to do & how you do it…you just follow it.

Cons

This can be harder than expected, especially for beginners and possibly overweight people.

The press-ups and sit-ups are known as the main two but the starting point is just with your weight whereas when using machine weights to do these exercises you start with a lighter weight which gives you a good starting point – the bodyweight part could be a great goal to set.

Overall motivation can be effected with this, so advice on how to begin can be very beneficial.

 

Here are some basic exercises

 

The Squat

Stand with feet slightly wider than shoulder width and roll the shoulder back and down. Extend your arms out in front (roughly shoulder height) with palms facing down.  This is your starting position.

Now breathing in, lower yourself down & focus on keeping your shoulders back and core tensed. Push your butt (glutes) back as you start lowering to ensure your knees do not go past your toes.  Tip: Imagine you have a chair behind you that you’re aiming to sit on.

Lower down until your hips are just past your knees.  If you find this hard then don’t go down as low.  Instead, squat by lowering yourself down onto a box/chair at a comfortable level.  Tip: Ensure your butt touches the box every time, but don’t sit down & relax.

Now breathing out, raise up and return to the starting position.  Tip: focus on pushing ‘through’ your heels. Throughout the entire movement, look straight forward (‘eyes on the horizon’) to ensure you have a neutral spine. If you have any pain in your knees or ankles then seek professional advice on your movements.

 

Advanced Squat

Do the same as above but balance on one leg – this is obviously a lot harder. The Core/Obliques are brought into this exercise much more to keep you stable.

Note: Start off by using the TRX with the advanced squat.

If you are unsure about setting a body weight training programme then just ask for some advice or contact us and we can work together to get it going.