Bodyweight exercise uses your own body as resistance. It builds strength, muscle and fitness with no equipment, and you can make it harder by changing leverage, tempo and range of motion.
Benefits
- Free and doable anywhere.
- Builds strength, control and mobility together.
- Easy to scale for beginners and advanced athletes.
Key exercises
| Area | Easier | Standard | Harder |
|---|---|---|---|
| Legs | Box squat | Squat, lunge | Bulgarian split squat, pistol squat |
| Push | Incline push-up | Push-up | Decline or archer push-up, dips |
| Pull | Inverted row with knees bent | Inverted row | Pull-up, chin-up |
| Core | Dead bug | Plank | Hollow hold, hanging leg raise |
| Hips | Glute bridge | Single-leg bridge | Nordic curl |
Beginner plan
Three days a week, do 3 rounds of: 10 squats, 8 push-ups (incline if needed), 10 inverted rows, 10 glute bridges and a 30-second plank. Add reps or move to harder versions every week or two.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
Can you build muscle with bodyweight exercise?
Yes, especially when you keep progressing to harder variations.
How often should I train?
Three to four times a week works well.
Do I need any equipment?
None, though a pull-up bar helps with pulling exercises.
