If you are like a lot of people, you don’t like doing bodyweight exercises. When pushed as to why it’s not a part of their training, I generally hear one of two reasons from clients and friends.

Why people hate bodyweight exercises

1. It’s “just” bodyweight so it doesn’t really count as exercises
2. They are HARD (actually, they usually use a different word that starts with an “s,” but I’m keeping this family-friendly)

I admit, for years I was in the first camp, but over the past few years have moved in to the second. I’m also incorporating more bodyweight work in to my own, and my clients’, training.

Regardless of which camp you are in, I’m going to ask that you consider adding some bodyweight work to your training.

Why bodyweight exercises actually rock

1. It’s NOT WIMPY. For many of us, we weigh more than we can press, bench, or deadlift. If you are confused about how to “press” using just your body, might I suggest a handstand.
2. It’s INEXPENSIVE, something that isn’t to be overlooked in this economic climate. No equipment required — you already have everything you need.
3. It takes up VERY LITTLE ROOM. You can do everything you need to in a room not much larger than your bathroom.
4. It’s a perfect TRAVEL TRAINING solution.
5. It can be BOTH CARDIO and STRENGTH. How? Burpees. If you aren’t familiar with burpees, I like this example on YouTube. You can modify it to jump straight up to simplify and save space.
6. Get in BETTER IN TOUCH WITH YOUR BODY by focusing on your body and not a tool (kettlebell, barbell, dumbbell, machine).

If you decide to take up my challenge, remember that hard does not get you off the hook from perfect form. That means that you need to develop a training progression that you can do safely. For push-ups, start with a wall, move to a bench or steps, rest on your knees rather than toes, etc. As you get comfortable with one position, move on to a more difficult position. While you may feel it takes too long this way, you will be developing proper form the entire time — which will keep you from getting hurt. You’ve spent years not being able to do something. If it takes an extra month or two does it really matter?

Where to Start

If you need some ideas for bodyweight work, my two favorite resources are the Z-Health S-Phase video and Naked Warrior. They are two completely different training programs, and are both excellent.

• S-Phase is for athletic excellence — I recommend it for everyone, but I consider it a MUST if you are any sort of weekend athlete. I HIGHLY recommend it.
• Naked Warrior is by Pavel Tsatsouline, the man who brought kettlebells to the US. It’s all about wiry strength using just your bodyweight (one-arm push-ups, anyone).