Bodyweight Strength Training: What Is It And What Are Its Benefits?

Bodyweight training routines have gained popularity and there are many experiences supporting their benefits. Strength training, which proposes to use your body weight instead of machines, is ideal for those who want to be in shape and be able to exercise anywhere.

This is where the secret and success of strength training lie. Contrary to what many people think, it is not necessary to use gym tools to develop muscular endurance and strengthen the body. With the proper use of certain positions, you can style your figure and improve your physical condition without leaving your home.

So find out what strength training is all about and start exercising!

What is bodyweight strength training?

You may not have heard of bodyweight training , but have heard of calisthenics or bodyweight exercises. Well, this type of training is just like that: routine exercise where your body works against gravity in such a way that your own weight is a tool to strengthen your muscles.

Simply put, you don’t need to use exercise equipment, weights or special machines. Your own body (and maybe a mat or a few tapes) is enough to work on different muscle groups. Strength training is also an effective way to increase muscle strength and firmness.

What are the benefits of strength training?

The popularity of strength training comes not only from its followers. There is scientific evidence, such as a study published in Current Sports Medicine Reports , that supports its numerous health benefits and improved aesthetics. We will describe this in detail below.

Strength training increases physical endurance

One of the main benefits of weight training is that it increases physical resistance. Since it involves a greater variety of movements, the body forces several muscle groups to work simultaneously.

In addition, these routines usually combine cardio and strength exercises to help you gain a healthy weight and be in better shape.

Strengthens and increases muscle mass

A common belief among people is that you need weights and other tools to be able to work on your body to gain muscle mass. However, strength training with your own weight is also effective for building muscle, even in less time.

Often this training consists of so-called Closed Kinetic Chain (CKC) exercises which are characterized by more complex movements. In these cases, one of the limbs (be it hand or foot) remains stationary on a hard surface and cannot move.

Therefore, the body engages more muscle groups and joints at the same time, which allows them to strengthen. In turn, as stated in an article in The Journal of Physical Therapy Science, it improves joint stability and increases muscle strength.

Strength training contributes to weight loss

The combination of cardiovascular and strength exercises is great for people looking to lose weight. In this case, bodyweight strength training proves to be a great option as the exercise sequences use both of these forms of movement.

In addition, because it strengthens and increases muscle mass, it promotes metabolism and helps to increase energy expenditure.

It promotes general well-being

Like other forms of exercise, weight training helps improve overall health. Its regular use reduces the risk of chronic diseases, including associated with the metabolic syndrome (diabetes, obesity, heart disease).

It also improves self-esteem, reduces anxiety and stress, as well as other mental ailments. A publication in the American Journal of Lifestyle Medicine confirms these benefits, adding that it also prevents sleep disturbance and fatigue.

It reduces the risk of injury

Other sports and training sessions are usually supplemented with bodyweight exercises. For what reason? This type of training helps to increase the stability of the torso, due to the work of the abdomen and loins.

Strength exercises even perfectly increase flexibility and coordination of movements. All these elements together are crucial to avoid possible injuries.

Strength training lets you train anywhere

Of course, the advantage of bodyweight training is that you don’t need any special equipment. It is also not necessary to go to the gym or some place. This can be done both at home and in parks or other favorite places.

And while it’s important to plan your exercise session ahead of time and set goals, the schedule is flexible and easy to adapt to the time you have available. Some forms of strength training include:

• Tabata training.
• HIIT training.
• Circuits

Adapts to all audiences

Strength training is the starting point for many exercise programs. There are several variants, so it is perfect for both beginners and advanced level athletes.

It is important to use good technique with each exercise. This is a prerequisite for achieving results and preventing injuries. When in doubt, it is advisable to consult a professional trainer.

As a general rule , sedentary people should start off with gentle, low-impact exercises while increasing their physical fitness. They can then gradually build up the resistance until they do more complex workouts.

Strength Training: How To Get Started?

You don’t need anything more than your own body and a lot of willpower to start weight training with your body weight. Nowadays, there are tons of strength workouts available in beginner, intermediate or advanced modes.

You can find them on mobile fitness apps, YouTube or websites. Here are some recommended exercises:

• Plank exercises.
• Squats or lunges
• Stems or hip lift.
• Pumps in various variants.
• Burpees.
• Pull-ups on the stick and its variants.

Be sure to find a place where you can train in complete comfort. On the other hand, make sure you wear appropriate clothing and stay well hydrated.

If you have any medical condition or injury, consult your physician before beginning any training plan. Finally, consider that goals are achieved over time and with persistence. Do not give up!