Skip to content


Why Bodyweight Training is Perfect for Home Workouts

Why Bodyweight Training is Perfect for Home Workouts

Written By:
Expert Review By: Steven Cleark&

This Article Seeks to Answer:

  • What is bodyweight training?
  • What are the benefits of bodyweight training?
  • What exercises can you do for bodyweight training?
  • How do you maximize their effectiveness?

If you are looking for a way to stay fit and healthy without leaving the comfort of your home, bodyweight training might be the perfect solution. Bodyweight exercises are convenient ways of staying in shape, especially when most people live a sedentary lifestyle. It's a simple and effective way to work out that doesn't require fancy equipment, gym membership, or complicated routines. There is more that makes bodyweight training perfect for home workouts.

This article aims to arm you with the top reasons to help you kick-start your bodyweight training journey for your home workouts.

What is Bodyweight Training?

Bodyweight training is an exercise that utilizes your body weight and gravity to create resistance for strength training. 

8 Reasons To Choose Bodyweight Training For Home Workouts

Some benefits you can enjoy to start bodyweight training from home include;

Reason 1: Weight Management

Whether you intend on gaining muscle mass or shedding extra pounds, bodyweight exercises are effective in any of your weight management goals. Many bodyweight exercises (shared below) can target specific parts of your body that can help you manage weight.

Reason 2: Improved Well-being

It is no secret that regular exercises are generally essential for your overall health. Bodyweight exercise improves your blood flow and helps your cardiovascular health. It also boosts your immunity and prevents the risk of developing other health complications.

Reason 3: Improved Mobility

Body exercises work the whole body, providing strength and endurance for daily activities like pulling, pushing, and picking stuff from the floor. 

Reason 4: No equipment Necessary 

The exercises use only your body weight; hence, purchasing equipment or heading to the gym is unnecessary.

Reason 5: Cost-effective

Cost-effectiveness is all tied to the fact that there is no need for equipment or gym membership.

Reason 6: It Can Be Done Anywhere

Whether at home, hotel room, or office, you can always do a few exercises using your body weight to help your fitness goals.

Reason 7: Adjustable

Bodyweight exercises can be adjusted to any fitness level, and the difficulty can be adjusted once you get used to the exercises. This makes it suitable for both beginners and pros.

Reason 8: Works the Whole Body

Most bodyweight workouts are compound exercises meaning that they involve more than one muscle group and joint, thereby helping improve the whole body's strength, endurance, and flexibility.

Potential Drawbacks of Bodyweight Training

While bodyweight training has many advantages we have just discussed, it also has some drawbacks and limitations that should be considered. Some of the potential drawbacks include the following:

# Inability to Target Specific Muscles

Although bodyweight training can help develop overall strength and endurance, it may not be as effective at targeting specific muscle groups like weightlifting. This may not be well enough for people who participate in activities like sports that require targeting specific muscles for optimal performance.

# Limited Resistance

Unlike weightlifting, where the weight can be adjusted to provide varying resistance levels, bodyweight exercises rely solely on the individual's body weight. 

# Risk of Injury

Bodyweight training has a lower risk of injury than weight training, but that does not mean it is injury-free. Some bodyweight training can cause severe injuries if not done using the proper form and technique. Ensuring you are familiar with the correct form to avoid injuries is vital. 

# Plateau Effect

A plateau in training refers to a situation whereby there is no longer significant progress in your fitness goals. This is because the body is already adjusted to the exercises, and there are limited ways of increasing the difficulty and intensity. This situation may be demoralizing and prompt someone to quit their fitness journey.

Types of Bodyweight Exercises

Several types of bodyweight exercises can help you achieve your fitness goals. Let's explore three main categories of exercises.

Upper Body Exercises

The muscles targeted by upper body workouts include 

Bodyweight exercises are advantageous because there are exercises that can target all these muscles at a time. Examples of these exercises include:

Lower Body Exercises 

Lower body exercises are for your leg days. They target the glutes, quadriceps(quads), hamstrings, and calves. Some exercises perfect for your lower body include;

Core Exercises

Core exercises target the muscles at your core, including abdominal muscles, lower back muscles, abs, and muscles around your pelvis. Core exercises help improve stability by improving the coordination of muscles in your core. The exercises include:

How to Get Started with Bodyweight Training

Before embarking on a bodyweight training journey, there are a few things that you should keep in mind to stay committed to the cause. They include the following:

Assessing Your Fitness Level 

Your fitness level determines the kind of exercise that you should do. If you pick exercises beyond your level, you may injure yourself. Conversely, if you pick exercises that are too easy for you, there won't be significant progress in your fitness goals.

Create a Workout Plan

A workout plan will help you plan your exercises and make them more efficient. It would help you target all the muscles for an effective session.  Your workout plan should include the type of exercise, the scheduling of your workout sessions, the number of reps and sets that you will do, and how you will monitor your progress. Regularly monitoring your progress helps you note any changes in your fitness level. You can adjust your workout plan as necessary to continue progressing toward your fitness goals.

Set Realistic Goals

Setting realistic goals will help you overcome mental blocks and keep you motivated. Setting unrealistic goals would only be setting yourself up for failure. Start small and gradually increase your targets; that way, you will achieve more.

Tips for Effective Bodyweight Training

Focus on Form

Form refers to the method by which a particular exercise is performed. Proper form is a crucial aspect of bodyweight training that helps maximize output and prevent injury. Always take time to learn how to do specific exercises correctly.

Increase the Difficulty of Exercises

As you progress, your fitness level improves, and the exercises become easy. Increase the difficulty level to avoid hitting a plateau.

Incorporate Variety

Incorporate exercises targeting different muscle groups to improve your overall fitness, flexibility, and strength. Variety also breaks the monotony.


In conclusion, bodyweight training can be a game-changer in fitness because of its convenience and effectiveness. You can work out anytime, anywhere, and tailor your workout to your fitness level. It is also cost-effective and can help improve strength, stability, and endurance. So, whether you are a beginner or an experienced athlete, bodyweight training is an excellent option to start from your home setup and achieve your fitness goals.

Frequently Asked Questions

  • How often should I do bodyweight exercises?

    The frequency of doing bodyweight exercises depends on experience level and fitness goals. If you are a beginner, you can start with three times a week and increase the frequency as you get used to it. Ultimately, your body speaks to you, and you should listen to avoid overstraining, which can lead to muscle soreness and injuries.

  • Can I build muscle with bodyweight exercises alone?

    Absolutely. However, muscle growth may be limited compared to weightlifting because bodyweight exercises provide limited resistance, and your body can quickly adapt to the same movements, leading to a plateau.

  • How can I make bodyweight exercises more challenging?

    You can make the exercises more challenging by increasing the number of reps, slowing down the tempo, adding more sets, and adding more weight. Adding more weight may be, for example, wearing a backpack filled with heavy things.

  • Is it safe to do bodyweight exercises every day?

    This depends on your level of fitness. For beginners, it is generally not recommended. You should give your body time to recover to reduce fatigue, soreness, and the risk of injuries.

  • Can bodyweight exercises improve my mental health?

    Yes! Bodyweight training can help boost self-esteem and reduce depression because exercises release endorphins, reducing stress and anxiety levels.

  • How can I warm up before doing bodyweight exercises?

    Cardio warm-ups are perfect for preparing your joints and muscles. Jogging in place and jumping jacks are examples of warm-ups that would increase blood flow. Stretching may also help improve mobility and range of motion during exercises.

Back to blog