What is bodyweight training? The best exercises and benefits

Was ist Bodyweight Training? Die besten Übungen und Vorteile

Bodyweight training is the ideal solution for anyone who wants to train simply and effectively without having to rely on expensive fitness equipment. Whether at home, in the park, or on the go – you can build muscle, burn fat, and improve overall fitness using your own body weight. Discover more about the benefits of bodyweight exercises in our blog post and discover the best exercises and workouts for building muscle.

 

What is bodyweight training?

Bodyweight training, also known as bodyweight training, is a form of strength training that uses only your own body weight as resistance, rather than external weights or equipment. This type of training is particularly popular because it can be done anytime, anywhere, and without special equipment. It's effective for improving strength, endurance, flexibility, and coordination—all without the need for a gym.

 

Benefits of Bodyweight Training

Bodyweight training, i.e. training with your own body weight, offers a variety of benefits that make it a popular and effective form of training.

Benefits of bodyweight training / calisthenics training

Here are the main advantages in detail:


1. No equipment required

One of the biggest advantages of bodyweight training is that it doesn't require any special equipment. Exercises can be performed anytime, anywhere—whether at home, in the park, or while traveling. This makes it extremely cost-effective and accessible.

2. Improve overall body strength

Bodyweight exercises utilize multiple muscle groups simultaneously, resulting in balanced, whole-body strengthening. Push-ups, for example, train not only the chest muscles, but also the shoulders, triceps, and core.

3. Promoting functional fitness

Because many bodyweight exercises mimic the body's natural movement patterns, they promote functional fitness. This means they improve the strength and mobility needed for everyday activities, such as lifting, carrying, or bending.

4. Increase mobility and flexibility

Bodyweight training often includes exercises that utilize the full range of motion of the joints, such as lunges or yoga poses. This helps improve mobility and flexibility, which can reduce the risk of injury.

5. Promote cardiovascular health

Many bodyweight exercises such as burpees, mountain climbers or jumping jacks have a high intensity character that increases the heart rate and thus strengthens the cardiovascular system.

6. Calorie burning and weight management

By combining strength and cardio training in many bodyweight exercises, a high number of calories are burned, helping you lose weight or maintain a healthy weight.

7. Lower risk of injury

Compared to heavy weightlifting, the risk of injury with bodyweight training is lower because the strain on joints and muscles is more moderate. Exercises can be more easily adapted to the individual fitness level.

8. Improved body awareness and balance

Since no external weights are used, the body must regulate balance and stability itself. This improves body awareness and strengthens the stabilizing muscles, especially the core.

9. Easily scalable

Bodyweight training offers numerous opportunities for adaptation and scaling. Exercises can be made easier or more difficult by varying the position, speed, or by inserting pauses in the movement to accommodate different fitness levels and training goals.

10. Ideal for beginners and advanced users

For every skill level! Thanks to its versatility, bodyweight training is suitable for beginners looking for a safe and easy introduction to strength training, as well as for advanced users who use complex exercises and movement sequences for a challenge.

11. Mental Benefits

Physical activity in general, including bodyweight training, can reduce stress, improve mood, and enhance overall well-being. This is due to the release of endorphins and improved sleep quality.

In summary, bodyweight training offers a practical, effective, and versatile way to improve overall fitness without the need for expensive memberships or equipment. It allows for holistic strengthening of the body while promoting health and well-being.

 

The best bodyweight exercises for beginners

Athlete standing in front of pull-up bar from FitnessKIT

Here are some of the best exercises that are perfect for beginners.

PS: 🎬 Videos of some of the best exercises can be found here >

  1. Squats
    Squats are one of the best exercises for strengthening your leg and glute muscles. Stand with your feet hip-width apart, lower your body as if you were sitting down, and make sure your knees don't extend beyond your toes.

  2. Push-ups
    Push-ups are ideal for working your chest, shoulder, and arm muscles. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, then push yourself back up.

  3. Lunges
    Lunges work your legs and glutes and improve balance. Take a big step forward, lower your back knee to the floor, and then push yourself back up. Repeat with the other leg.

  4. Plank
    The plank is excellent for core muscles and strengthens the shoulders and back at the same time. Lie in the push-up position, keeping your body straight and engaging your abs. Hold this position for 20-30 seconds, increasing the duration over time.

  5. Dips on a bench or chair
    Dips are ideal for training your triceps and shoulders. Sit on a bench or chair, support yourself with your hands, and lower your body in front of the bench by bending your arms. Push yourself back up.

  6. Mountain Climbers
    This exercise combines strength and endurance. Start in a plank position and alternately pull your knees toward your chest. Keep the pace fast to also work your cardiovascular system.

  7. Glute Bridge (pelvic lift)
    This exercise strengthens the lower back, thighs, and glutes. Lie on your back with your feet flat on the floor and lift your pelvis by engaging your glutes. Lower your pelvis and repeat the movement.

These exercises are easy to perform, require minimal space, and help build basic body strength. They're the perfect introduction to bodyweight training and can easily be incorporated into any workout plan!

 

The best bodyweight exercises for advanced users

For those who already have a solid foundation in bodyweight training and are looking for a new challenge, there are numerous challenging exercises that will further improve strength, endurance and coordination.

Calisthenics athlete doing planche

Here are some of the best bodyweight exercises for advanced users:

  1. Pistol Squats (One-Legged Squats)
    This exercise requires a lot of balance, strength, and flexibility. Stand on one leg, extend the other leg forward, and slowly lower yourself into a squat until your buttocks almost touch the floor. Then push yourself back up without losing your balance.

  2. Handstand push-ups
    A great exercise for strengthening the shoulders and upper body. Start in a handstand position against a wall. Bend your arms to lower your head toward the floor in a controlled manner, then push yourself back up.

  3. One-arm push-ups
    This variation of the classic push-up requires tremendous strength and stability. Place one hand behind your back and perform the push-up with just one arm. Make sure to keep your body straight and perform the movement with control.

  4. Muscle-Ups
    This pull-up and dip combination requires both pulling and pushing strength. Start with an explosive pull-up, pull yourself over the bar, and then push up with your arms until you're sitting on the bar.

  5. Dragon Flags
    An advanced exercise to strengthen the abdominal muscles and core. Lie on a bench, hold on to something behind your head, and raise your body straight up so that only your shoulders are in contact with the bench. Slowly and with control, lower your legs back down.

  6. Human Flag
    This exercise is the ultimate test of physical strength and control. Hold onto a vertical bar at your side and lift your body horizontally into the air until you're parallel to the floor. This exercise requires tremendous strength in the shoulders, arms, and core.

  7. Board
    An extremely challenging exercise that trains strength and balance. Position your hands shoulder-width apart on the floor, lean your torso forward, and lift your legs off the floor so that only your hands are touching. Keep your body straight and parallel to the floor.

  8. Clap Push-ups
    This explosive push-up variation builds speed and coordination. Push yourself off the floor so forcefully that you can clap in the air before placing your hands back on the floor.

  9. L-Sit
    Sit on the floor with your legs stretched out, place your hands next to your hips, and lift your body so that it's suspended in the air. This exercise works your abdominal muscles, hips, and arms.

  10. Back Lever
    This exercise requires strong back muscles and core tension. Hang from a bar, tilt your body backward, and stretch it out parallel to the floor. Hold the position for as long as possible.

These advanced bodyweight exercises offer an impressive opportunity to improve strength, mobility, and control. However, they require a high level of practice and should be performed with caution and good technique to avoid injury.

You can find high-quality calisthenics equipment for your exercises in our shop >

 

Bodyweight training / workout for beginners (approx. 20 minutes)

Woman doing push-ups correctly

This beginner's workout takes only about 20 minutes and works the whole body. Perform each exercise in the order given, resting 30 seconds between exercises. Repeat the entire circuit 2-3 times.

  1. Squats
    Target muscles : legs, buttocks
    Instructions : Stand with your feet shoulder-width apart, bend your knees, and lower your buttocks as if you were sitting down in a chair. Keep your back straight and then push yourself back up.
    Duration : 30 seconds

  2. Push-ups
    Target muscles : chest, shoulders, arms
    Instructions : Start in the plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, then push yourself back up. Beginners can keep your knees on the floor.
    Duration : 30 seconds

  3. Lunges
    Target muscles : legs, buttocks
    Instructions : Take a big step forward, lower your back knee toward the floor, and keep your torso upright. Push yourself back to the starting position and switch legs.
    Duration : 30 seconds

  4. Plank
    Target muscles : torso, shoulders
    Instructions : Get into a push-up position, but support yourself on your forearms. Keep your body straight and engage your abdominal muscles.
    Duration : 30 seconds

  5. Mountain Climbers
    Target muscles : torso, legs, shoulders
    Instructions : Start in a plank position and alternately pull your knees toward your chest as if running in place. Keep your pace steady and your movement controlled.
    Duration : 30 seconds

  6. Glute Bridge (pelvic lift)
    Target muscles : Buttocks, lower back, legs
    Instructions : Lie on your back with your feet flat on the floor and lift your pelvis by engaging your glutes. Slowly lower your pelvis and repeat the movement.
    Duration : 30 seconds

Break : 1 minute

Repeat the entire circuit 2-3 times for an effective full-body workout. Tip: If you've already done the workout a few times, you can add new exercises and customize it to your liking.

 

Bodyweight training plan for beginners

This training plan is designed for beginners and covers all major muscle groups. The plan calls for three training days per week, with at least one rest day between sessions to promote recovery. Each session lasts approximately 30-40 minutes.

Training plan overview

  • Duration : 4 weeks
  • Training days : Monday, Wednesday, Friday (or any other days with at least one rest day in between)
  • Duration per unit : approx. 30-40 minutes

Monday: Full-body workout

  1. Warm-up (5 minutes)

    • Jumping Jacks : 1 minute
    • Arm circles : 1 minute (30 seconds forward, 30 seconds backward)
    • High Knees : 1 minute
    • Dynamic stretching : 2 minutes (legs, arms, back)

  2. Main part

    • Squats : 3 sets x 10-15 repetitions
    • Push-ups : 3 sets x 8-12 repetitions (knees on the floor if necessary)
    • Lunges : 3 sets x 10-12 repetitions per leg
    • Plank : 3 sets x 20-30 seconds hold
    • Glute Bridge (pelvic lift) : 3 sets x 10-15 repetitions

  3. Cooling (5 minutes)

    • Light stretching : legs, arms, torso

Wednesday: Upper body and core workout

  1. Warm-up (5 minutes)

    • Arm circles : 1 minute
    • Lateral lunges : 1 minute
    • Dynamic stretching (arms, shoulders, back) : 3 minutes

  2. Main part

    • Push-ups : 3 sets x 10-15 repetitions
    • Mountain Climbers : 3 sets x 30 seconds
    • Chair dips : 3 sets x 8-12 repetitions
    • Superman : 3 sets x 10-15 seconds hold
    • Russian Twists : 3 sets x 10-12 repetitions per side

  3. Cooling (5 minutes)

    • Light stretching : arms, shoulders, back

Friday: Lower body and core workout

  1. Warm-up (5 minutes)

    • Jumping Jacks : 1 minute
    • Hip circles : 1 minute
    • Dynamic stretching (legs, hips, torso) : 3 minutes

  2. Main part

    • Squats : 3 sets x 10-15 repetitions
    • Side Lunges : 3 sets x 8-10 repetitions per leg
    • Lying leg raises : 3 sets x 10-12 repetitions
    • Plank with leg raises : 3 sets x 20-30 seconds hold (alternating leg raises)
    • Glute Bridge (pelvic lift) : 3 sets x 10-15 repetitions

  3. Cooling (5 minutes)

    • Light stretching : legs, hips, torso

Tips for success

In weeks 3 and 4, increase the intensity by increasing the repetitions and hold time by 10-20%. Aim to perform the exercises with better control and more intense muscle tension. The structure of the plan remains the same, but the challenge is increased.

  • Breathing : Breathe regularly, deeply and controlled during the exercises.
  • Posture : Maintain good posture and correct exercise execution to avoid injury.
  • Progression : If an exercise becomes too easy for you, you can increase the repetitions or try more advanced variations.
  • Nutrition : Make sure you eat a balanced diet to support your training.
Woman doing dips exercise

With this bodyweight training plan for beginners, you'll build a solid foundation for improving strength, endurance, and flexibility. Good luck with your training!

 

Conclusion - What are the benefits of bodyweight training?

Bodyweight training is an extremely effective and flexible way to stay fit. It allows you to train anywhere, anytime, without expensive equipment or memberships. By using your own body weight, it promotes strength, endurance, flexibility, and coordination. It's also gentle on the joints and minimizes the risk of injury. Whether you're a beginner or advanced, bodyweight training offers suitable challenges for every fitness level and helps improve overall physical fitness.

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