Bodyweight Training: What Is It And What Are The Benefits Of It?

Did you know that you can get in shape by using your own weight without going to the gym? This is what bodyweight training suggests. It is a type of exercise that has become popular because of its many benefits.

Bodyweight training has gained increasing popularity, as there are many who talk about the benefits. This type of exercise, which suggests using your own body weight instead of machines, is ideal for those who want to get in shape anywhere.

Contrary to what many think, it is not strictly necessary to use exercise to develop muscular endurance and strengthen your body. With the right use of some positions, you can improve your figure and physical condition without leaving the comfort of your own home.

What is bodyweight training?

You may not have heard of bodyweight training before? Well, this type of exercise consists of just that: Doing a routine of exercises where the body works against gravity, so that the body’s own weight is the tool to strengthen muscles.

In short, there is no need for exercise equipment, weights or special equipment. The body (and maybe a mat or a pair of bars) is enough to train the different muscle groups. It is even an effective way to increase muscle strength and firmness.

Benefits of bodyweight training

The popularity of bodyweight training does not just come from the followers. There is scientific evidence, such as a study reported in Current Sports Medicine Reports, that supports its many health and aesthetic benefits. Here’s what it’s all about.

Muscle mass gain has been demonstrated with this type of exercise, which helps reduce the risk of metabolic diseases.

Increases physical endurance

One of the most important benefits of bodyweight training is that it allows you to increase endurance. Since it involves a greater variety of movements, the body is forced to train several muscle groups simultaneously.

In addition, these routines often combine cardio and strength exercises, which provide healthy weight and improved fitness.

Strengthens and increases muscle mass

A common belief among many people is that you need weights and other tools to be able to train your body to gain muscle mass. But training with your own weight is also effective for building muscle, even in a shorter time.

This training often consists of so-called closed kinetic chain exercises (CKC), which are characterized by more complex movements. In these, one of the limbs (either the hand or the foot) is attached to a solid surface and cannot move.

Therefore, the body involves several muscle groups and joints at the same time, which makes it possible to strengthen them. As stated in an article published in The Journal of Physical Therapy Science, it in turn improves joint stability and increases muscle strength.

Contributes to weight loss

The combination of cardio and strength training is ideal for those who want to lose weight. In this sense, it turns out that bodyweight training is a great alternative, since the routines consist of both of these types of training.

In addition, since it strengthens and increases muscle mass, it increases metabolism and helps to increase energy consumption.

Promotes general well-being

Like other forms of physical exercise, bodyweight training helps to improve overall health. Regular practice reduces the risk of chronic diseases, such as those associated with metabolic syndrome (diabetes, obesity and heart disease).

It also improves self-esteem, reduces anxiety and stress, as well as other mental health conditions. A publication in the American Journal of Lifestyle Medicine supports these benefits and adds that it also prevents sleep disorders and fatigue.

Reduces the risk of injury

Other sports and workouts are often supplemented with bodyweight exercises. Why? These routines help increase the stability of the torso due to the abdominal and lumbar spine work.

They are also ideal for increasing flexibility and coordination. Together, these elements are the key to avoiding possible damage.

You can train anywhere

Of course, a big advantage of bodyweight training is that you do not need special equipment to do it. It is also not necessary to go to a gym or a particular place. It can be done at home, in parks or in places you want.

And although it is important to plan the routine in advance and set goals, the schedule is flexible and can work with your planned leisure time. Some forms of bodyweight training are as follows:

Tabata training
HIIT training
Circle training

Fits everyone

Exercise with your own weight is the starting point for many exercise routines. There are several varieties, and it is therefore ideal for beginners and athletes at advanced levels.

The important thing is to use a good technique for each exercise to achieve results and prevent injuries. If in doubt, we recommend that you ask a professional trainer.

As a general rule, sedentary people should start with gentle, low-impact routines while increasing their physical fitness. Then they can gradually increase their resistance, until they complete more complex training sessions.

This form of training does not require expensive equipment, nor does it require a fixed schedule or a training membership.

How to get started with bodyweight training

All you need is your body and a lot of willpower to start bodyweight training. There are routines available in beginner, intermediate or advanced mode.

You can find them on mobile training apps, YouTube or websites. Some recommended exercises are as follows:

The plank or plank exercises
Squat
Bridge or hip lift
Arm raises
Burpees
Pull-ups

Remember to look for a place where you can exercise in total comfort. On the other hand , you need to wear appropriate clothing and stay hydrated.

If you have an illness or injury, consult your doctor before starting an exercise plan. Lastly, remember that you can reach your goals with time and perseverance. Do not give up!