It’s no secret that physical exercise is important for overall health and well-being. But did you know that bodyweight exercises can help build strength? Yes, it’s true! Bodyweight exercises are an effective way to build strength, improve balance, increase mobility, and burn calories.
So we have pulled together 10 bodyweight exercises you can do at home to build strength.
Push-ups are a great exercise for building upper body strength. Start in the plank position, lower your body to the ground, then push back up. Aim to complete 3 sets of 10 reps.
Squats are an excellent exercise for developing lower body strength and balance. Stand with your feet shoulder-width apart, then lower your body as if you are sitting in a chair. Aim to complete 3 sets of 10 reps. If you have dumbbells at home you the dumbbell squat is a great exercise to build strength.
Lunges are great for building strength in the lower body and increasing mobility. Stand with your feet hip-width apart, take a big step forward, then lower your body until the back knee is close to the ground. Aim for 3 sets of 10 reps on each leg.
A plank is a great exercise for strengthening your core muscles and improving balance. Start in the push-up position, lower yourself onto your forearms, then hold your body in a straight line for 30 seconds (or as long as you can).
Burpees are an effective full-body exercise for building strength and burning calories. Start in the standing position, drop into a squat, then jump up and reach your arms overhead. Aim to complete 3 sets of 10 reps.
The inchworm is a great exercise for building upper body strength and core stability. Start standing, then bend down and place your hands on the floor. Walk your feet forward until you are in a plank position, then walk your hands back towards your feet. Aim to complete 3 sets of 10 reps.
- Side Plank:
The side plank is an effective exercise for building strength in the obliques and core muscles. Start by lying on one side, propping yourself up with your elbow and stacking your feet in line. Hold for 30 seconds then switch sides.
- Tricep Dips:
Tricep dips are an effective exercise for building arm strength and tone. Start with your hands on the edge of a chair or bench, then lower yourself down until your arms form a 90-degree angle. Aim to complete 3 sets of 10 reps.
- Jumping Jacks:
Jumping jacks are a great full-body exercise for building strength and burning calories. Start by standing with your feet together and arms at your sides, then jump up and land with both feet out wide while simultaneously raising your arms above your head. Aim for 3 sets of 10 reps.
- High Knees:
High knees are a great exercise for building leg strength and increasing agility. Start in the standing position, then lift one knee up at a time as high as you can. Alternate between legs and aim for 3 sets of 10 reps on each side.
Incorporate these bodyweight exercises into your regular workout routine to build strength and see results. Remember to warm up your body before each workout, and take breaks when you need them! With a little bit of effort and consistency, you’ll be building strength in no time.
Levelling up your exercises
If you’re looking to level up your bodyweight exercises, consider adding a few reps or increasing the intensity of the exercise. This will help you progress in your fitness journey and build even more strength. You can also modify the exercises by adding weights, or lightweight dumbbells, to begin weight training for an added challenge. When increasing the intensity of your workouts, make sure to listen to your body and take frequent breaks. And don’t forget to stay hydrated!
If bodyweight exercises are not enough for your fitness goals but you don’t have access to gym equipment, try doing resistance training with items like books, water bottles, or bags of rice. This is an effective way to get the strength building benefits of resistance training without investing in expensive equipment.
Involving balance and coordination
Another way to increase the difficulty of bodyweight exercises is by adding an extra element, such as balance or coordination. For example, instead of doing a regular push-up, try a one-legged push-up with one leg lifted off the ground. This forces your body to engage more stabiliser muscles and helps build strength in those areas.
Remember, there are lots of different ways to increase the difficulty of bodyweight exercises!
Experiment with new variations and find what works best for you. Be sure to challenge yourself while also listening to your body and taking frequent breaks, and eating enough protein! With a bit of commitment and dedication, you’ll be building strength in no time.