Bodyweight workout routines includes everything you need to get stronger and build muscle. You don’t need any equipment or much time, making it ideal for people who are short on both!

Does bodyweight exercises build muscle and do you want to build muscle but don’t have access to weights?

 

Maybe you’re tired of the gym and want to find a way to work out at home. Either way, bodyweight exercises might be the answer for you.

 

Bodyweight exercises are a great way to build muscle because they use your own body weight as resistance. This means that you can do them anywhere, without any equipment. And, since bodyweight exercises work all of your muscles simultaneously, they’re a great way to get a full-body workout in a short amount of time. So if you’re looking for an efficient and effective way to build muscle, give bodyweight exercises a try!

 

In this post we’ll explore the basics of bodyweight workouts for beginners and how you can use them to meet all your fitness goals!

 

Let’s start by considering what we’ll cover in this post:

– Your Bodyweight Workout For Beginners

– Does Bodyweight Exercises Build Muscle?

– Can You Build Strength With Bodyweight Exercises?

– What Are The Fundamental Movements Every Bodyweight Circuit Should Have?

– Is Bodyweight Training Good For Losing Weight?

– What To Do Once You Complete The Bodyweight Workout?

 

And much more!

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Does Bodyweight Exercises Build Muscle?

Bodyweight exercises are a great way to build muscle and get fit. These exercises use your own body weight as resistance, making them ideal for people who don’t have access to gym equipment or weights. They’re also perfect for people who are new to exercise, as they’re relatively low-impact and can be done at any level of fitness.

 

There are many different bodyweight exercises that you can do, ranging from simple movements like push-ups and sit-ups to more complex exercises like pull-ups and squats. And the best part is that you can do them anywhere, anytime – all you need is your own body weight!

 

So if you’re looking for a way to build muscle and get fit, bodyweight exercises are a great option. Stay tuned as we show you the best bodyweight exercises for building muscle.

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Your Bodyweight Workout for Beginners

Below we have four levels Bodyweight Workout For Beginners for you to choose from. If you’ve not done a bodyweight workout before then we recommend starting on Level 1 but feel free to try Level 2 , 3 or 4 if you feel up for it!

 

In a circuit routine, you’ll go through each exercise one after another without stopping (if you’re capable).

 

How many times should I complete the Bodyweight Workout For Beginners circuit?

 

To get great results you only need to complete the circuit once a day Monday to Friday. Especially if you’re not doing anything consistently right now. One circuit is better than no circuits, two circuits is better than one etc.

 

Ultimately the more you do the more you will improve but remember that the most important factor, is consistency.

 

You are what you repeatedly do, therefore, strength and fitness is a habit, not an attribute you’re born with.

 

Always remember if you can’t complete the exercise without stopping, that’s ok! It’s better to stop and take a break than to perform an exercise with poor technique.

LEVEL 1 BODYWEIGHT WORKOUT

Sit To Stands

Sit To Stands

How to do the sit to stand exercise:

  • Stand with your feet shoulder width apart.
  • Sit back into your heels until you touch the chair.
  • Push through the floor to stand back up.
  • If needed use your hands to assist you.
  • Set your timer for 30 seconds and do as many as you feel comfortable doing.
  • Once you can perform the exercise 15 times in
Push Up Plank

Push Up Plank

How to do the push up plank exercise:

  • Start with your knees on the floor.
  • Move yourself into a push up position, feet shoulder width apart with your hands under your shoulders.
  • Make yourself as tall as possible to help avoid your hips moving too high or too low.
  • Set your timer for 30 seconds and do as many as you feel comfortable doing.
  • Once you can hold the exercise for 30 seconds your ready to progress to Level 2!
Hip Thrusts

Hip Thrusts

How to do the hip thrust exercise:

  • Lie on your back with feet shoulder width apart.
  • Push through the heels.
  • Keep pushing until you feel your muscles in the back of your legs and hips (bum muscles!).
  • Set your timer for 30 seconds and do as many as you feel comfortable doing.
  • Once you can perform the exercise 15 times in 30 seconds your ready to progress to Level 2!
Marching On The Spot

Marching On The Spot

How to do the marching on the spot exercise:

  • Start in a standing position.
  • Lift your knee up above hip height.
  • Move your opposite arm up to help with momentum.
  • Set your timer for 30 seconds and do as many as you feel comfortable doing.
  • Once you can perform the exercise 15 times in 30 seconds your ready to progress to Level 2!

Use Our Follow Along Exercise Videos…

Level 1

Level 2

Level 3

Level 4

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Can You Build Strength and Muscle With Bodyweight Exercises?

Absolutely! Bodyweight exercises help you build muscle, as long as you continue to challenge your muscles by progressively overloading them. You can do this by…

 

Increasing the number of reps. Resting less. Performing more difficult repetitions. Using a higher degree of resistance (by going slower).

 

Just like our Online PT client Paul who developed great strength at home with the program below:

paul sarte strength training client

Today, we’re going to show you a simple home exercise that can be done anywhere – at home, in an apartment, outside at a park, etc.

How often should I complete a Bodyweight Workout For Beginners?

 

Bodyweight exercises are a great way to build muscle and get fit. However, beginners may wonder how often they should complete a bodyweight workout. The answer depends on several factors, including your fitness level and goals. If you’re just starting out, aim for 3-4 days per week.

 

As you become more fit, you can increase the frequency to 5-6 days per week. Remember to listen to your body and take rest days as needed. With consistency and dedication, you’ll soon see results from your bodyweight workouts!

 

What if I get injured?

 

If you have neck pain or back pain you can try fixing the issue yourself here and here.

 

Or if you want help getting rid of an issue, then you can book in for a free Physiotherapy consultation here…

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What Are The Fundamental Movements Every Bodyweight Circuit Should Have?

One of the best things about bodyweight exercises is that they can be done anywhere, at any time.

 

All you need is your own body and a little bit of space. Another great thing about bodyweight exercises is that they are versatile and can be used to target different muscle groups.

 

If you are looking to build muscle, then you should include some fundamental movements in your bodyweight circuit. These movements will help to develop all the major muscle groups in your body.

 

We’ve assisted hundreds of one-on-one coaching clients get started with strength training and other amazingness, but everyone starts with some form of bodyweight exercise following the fundamental movement principles. By including these movements in your circuit, you will be able to target all the major muscle groups and get a great workout.

 

The fundamental movements are:

LOWER BODY EXERCISES

UPPER BODY EXERCISES

CORE EXERCISES

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Is Bodyweight Training Good For Losing Weight?

Yes! Bodyweight training may help you lose weight as long as your nutrition is correct. If you don’t… No, it won’t be your secret weapon. That’s due to the fact that a decent workout and a poor diet will not aid in weight reduction (click here to watch our video).

 

It means that if you don’t address your eating issues as well, your exercise will be great for your health but it won’t result in weight loss.

 

So, if you want to lose weight, the first thing you should do is improve your nutrition. Keep in mind that eating healthy is essential when it comes to fitness!

 

You have two options for improving your diet:

 

1. Counting calories is a good approach to keep track of what you eat. You can figure out how many calories you consume each day on the internet by using My Fitness Pal but we strongly recommend working with a coach to get the most from the software and avoid getting confused or focusing on the wrong areas.

 

2. Consider the portion sizes that you’re eating. Assess your meals to see if they contain enough vegetables, protein, and not too many carbs and fats (such as our Health by Science healthy eating plate).

does bodyweight exercises build muscle

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We’ve created our own 3-step nutrition plan with our online training clients, but let me break it down for you:

 

  1. When you can, replace the grains on your plate with vegetables.
  2. Make sure you consume adequate protein each day (such as meat, chicken, or fish), which helps you feel full and aids muscle growth.
  3. Be mindful of all treats (soft drinks, alcohol, sweets, extra portions and fast food) in your diet.

 

The unadulterated honest truth: at least 80% of your success or failure will be determined by what you eat.

 

If you’re doing bodyweight exercises to slim down, keep in mind that the bulk of the battle is still ahead of you! Because it only accounts for about 20%

 

If you’re looking for some advice on how to do things better, or you just want your own guide to give you direction, welcome!

 

We’ve been supporting like-minded individuals like you learn at home and make better food decisions without despising life for years! It’s our One-on-One Online Personal Training Program, and it may be ideal for you.

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What To Do Once You Complete The Bodyweight Workout?

Do the Beginner Bodyweight Workout for 4-6 weeks and get yourself off to the best start and improve your fitness.

 

It’s not a problem if one circuit of the workout is tough!

 

As you progress, make a point of writing down how you did and attempting to complete only 1 more rep or activity the next time through.

 

The goal is to be able to perform a few more reps each week, and eventually, progress up a level.

 

Once you’ve completed the highest bodyweight workout what should you do next?

 

First, it’s important to remember that does bodyweight exercises build muscle? Yes, they can! In fact, research has shown that bodyweight exercises are just as effective as weightlifting when it comes to building muscle.

 

So, what’s the best way to maximize your gains from a bodyweight workout? Here are a few suggestions:

Free Health Strategy Session

Free Health Strategy Session

(1) If you’re looking for step-by-step instructions on how to lose weight, eat healthier, and get stronger, book in for a Free Strategy Session using the link below.

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The PTBoard

The PTBoard

2) Check out our revolutionary home workout board, the PTBoard. With the PTBoard, you can get lean and strengthen all major muscle groups with simple exercises that are easy to follow and fun to do. It’s perfect for home workouts for those who have little time but maximum results.

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The bodyweight routine is a great way for people to get in shape, lose weight and put on muscle. You can do this by doing bodyweight workouts at home or anywhere else if you’re looking for an easy workout that doesn’t require any equipment.

 

If you want to learn more about how bodyweight training may be able to help you meet your fitness goals, consider checking out our awesome 1-on-1 coaching program!

 

Or progress onto using equipment at home with the Hälsabord or try the gym with our free strength training programme.

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