If you’re just learning about bodyweight workouts we’re sure you have a lot of questions about what you need to be prepared for and how to begin. We want to see you maximize your strength, shape your body and improve your endurance. We also want to help you approach your new workout regimen with confidence. To help you get started on the right foot, here are our answers to a few of the most frequently asked questions about bodyweight workouts:
1. Can I learn how to properly perform bodyweight exercises without a trainer?
Yes! Through guided tutorials, exercise posters or specialized workout cards, a person new to bodyweight training can learn at their own pace and on their own time. If you are planning to workout while using our illustrated bodyweight poster or our bodyweight cards, you can rest assured that each exercise featured has been approved by a group of experienced personal trainers. All of the illustrations on our posters are divided into sections according to the muscle group that each section targets. Dividing exercises in this way is the best approach to targeting specific areas, such as the core, back, upper and lower body regions without a trainer’s direct guidance.
3. What are some of the best bodyweight exercises for beginners?
2. Can bodyweight exercises build muscle the same as weights?
Absolutely...just note how strong and muscular professional gymnasts are! Of course, just as with weight training, it is necessary to increase repetitions and the difficulty of exercises in order to challenge the body while building muscle. Making a bodyweight exercise more difficult might involve doing hip raises while lifting a leg instead of performing them with both feet on the ground. Or you may opt for a one-arm push-up in order to make that exercise more challenging. Bodyweight exercises will definitely build muscle, same as weights, because they require unmatched levels of full-body tension.
Push-ups, planks, lunges and squats are some of the best ways to start bodyweight training. Each of these help build strength and endurance over time. Also, most beginners are already familiar with these exercises so one can feel fairly confident about performing them from the start. Of course, attention must be paid to proper form in order for exercises to be effective, which is why we recommend using our bodyweight exercise poster or the bodyweight workout cards so that you can see the correct way to start, follow through and finish each exercise in your routine.
4. How long will it take before I see results?
Just as with any form of exercise, the amount of time before seeing results depends on how often you’re working out, whether you’re working with correct form and posture, and whether you’re adhering to a diet that supports your workout. If you are working out regularly and consuming a healthy diet, you will likely begin to see results on your own at around six weeks. Within three months other people should begin to notice changes in your body, as well.
You should engage in bodyweight exercises 3-4 times per week and please remember to give muscles the proper rest needed in between workout days. We suggest working on different muscle groups on alternating days. This also allows you to create a more dynamic exercise routine that you won’t get bored with. For a well-rounded workout, we highly recommend that you start by performing a minimum of 2 exercises from each section on our chart and completing 3 sets of 10 to 15 reps each. We further recommend giving your body an entire day of rest one day per week before beginning your workout routine again. Over time and as you feel your workout becoming easier to accomplish with less effort, increase the number of exercises, your sets and your reps to numbers that are more challenging to complete.
Your body is the main equipment needed for bodyweight workouts. If you are using our exercise poster as your workout guide, you will find that a very small number of exercises require things you already have at home, such as a chair or a stool. You may also want to purchase an affordably-priced pull-up bar, which can be found at a sporting goods store, at discounted department stores or at amazon.com. Even without these items, you can fully engage in exercises that rely on your body weight at any time and in any place. Our poster features 37 different fully-illustrated exercises with only 7 requiring the use of a chair, stool or pull-up bar. Without need of extra bulky equipment, we’re sure you’ll agree that bodyweight workouts are a great way to save on space and money!
Absolutely not! Men and women have the same muscles and both are able to use the weight of their individual bodies to help shape and tone those muscles. Bodyweight exercises are for anyone interested in a full-body workout that can be done at home, at the office or any other place you may be.
Was Your Question Answered?
Bodyweight workouts are a great way to experience the mind/body connection while concentrating on fitness goals. We hope that we’ve answered your questions and that you now feel better prepared to begin sculpting, toning and shaping your body at home and on your own time. If we didn’t cover a question that you have about bodyweight workouts or if you have something more to add to our discussion, we encourage you to get in touch with us and we’ll do our best to provide you with all the answers you need to feel confident about your new workout routine!