Bodyweight exercises For Beginners

Essential Bodyweight Exercises for Beginners

Alright, let's dive into the world of bodyweight exercises for beginners! We will cover exercises that hit the whole body, then an excellent simple routine for you to follow. I also included some bonus material at the end to help you stay motivated.

When I started my bodyweight training journey - I was clueless. I thought I needed all sorts of fancy equipment to get in shape, but that was not the case. Your body weight is a great place to start.

But first, let's clear some things up

Bodyweight training, or calisthenics, can be very effective for multiple fitness goals. Sometimes, it is looked down on and gets a bad rap, but I would like to assure you that it is effective. Here is a short list of myths and truths.

With that out of the way. I want to give the best foundational exercises. I can't even begin to count the number of repetitions I've done with these that I am sharing. 

So simple, yet so effective for a great foundation. I think this is the best beginner bodyweight workout.

1. Push ups

These bad boys are the bread and butter of bodyweight workouts, but they can be intimidating for newbies. They are foundational for the upper body because they work major muscle groups.

But here's the thing: there's no shame in starting with modifications. Wall push-ups or knee push-ups are great ways to build up your strength. I have tried different and easier variations to help further my progress when I was new.

A very important key for push-ups is to keep your core muscles engaged! Don't let the middle of your body begin to sink.

Notice the example we have here shows good form. With the core muscles engaged, your body should be in an overall straight line.

Essential tips to remember when performing push-ups

• Hands shoulder width apart (or a little wider if you prefer)

• Core Tight the entire time

• Arms Straight at the top of push-up

• Elbows tucked (Don't let them flare out too far; keep them close to your body)

• Legs straight

2. Squats

Think you're too good for a bodyweight squat? These are amazing for your lower body, and the best part is You've been doing them your whole life without realizing it! Every time you sit down or stand up, that's a squat.

The key is to focus on your form. Look at the example above. Think symmetry! Stand with your feet shoulder-width apart, keep your chest upright, your weight in your heels, and your feet flat, and imagine you're sitting back in a chair. Anytime I do squats, I focus on controlled form.

3. Lunges

Next on our list, and let me tell you, these can be a real doozy for your balance.

At first, you might feel shaky doing these. The trick is to start stationary and focus on your form before you try walking lunges. And don't worry if you need to hold onto something for balance at first - we've all been there!

You should feel most of the burn in your quads! You can do walking lunges or stay stationary, focusing on one leg at a time. 

4. Pull Ups 

Many have called this the king of bodyweight exercises. The pull-up is a fantastic compound movement that targets multiple muscles. If you want a better-looking back and that "v-taper," start here.

You will need, of course, a pull-up bar or something that is stable to do pull-ups on.

To perform these, imagine pulling the bar to your chest. You want your lats engaged from the top to the bottom of this exercise.

If you are new to these, you can use a loop-style resistance band to help. Wrap it around the bar and put your foot in it. 

If You Don't Have Access to a Pull-up Bar, Try This.

I know some people might not have access to a pull-up bar; I've been there. So here is a great no-equipment option with multiple variations you can try!

The Superman Pull Back is the variation I like to use.

5. Sit ups

That's right, a good old-fashioned sit-up. You need an exercise that strengthens your abs. There are so many to choose from, but this is a good starting point. 

The key is to focus on your abs. When you start sit-ups, keep your feet weighted down. My favorite way is to put my toes under the edge of the couch. Make sure you're not using the hip flexors when you sit up. You need the contraction to be in the abdominal muscles. 

Now, Maybe you are thinking, "That's it?"

Yes. You only need a few exercises to make progress. These are the foundations you will build on. Push, pull, legs, and abs. 

I have always used these as my foundation. As you advance, you can add more difficult and specific exercises to target your goals. But to start, this is what you need. 

Remember, the key to all these exercises is consistency and proper form.

It's better to do 10 good push-ups than 20 sloppy ones. The mind-muscle connection is crucial in your form. And don't get discouraged if you can't do everything right away. Fitness is a journey, not a destination. This is just the beginning.

So, there you have it - your essential bodyweight exercises for beginners. Start slow and focus on form. Before you know it, you'll be amazed at what your body can do. And who knows? One day, you'll be the one giving advice to newbies. Now, get out there and start moving!

Here is a routine to help you start

Now that you know about bodyweight exercise, you need the routine. And remember, your first workout will always be the hardest.

Warm Up First, your muscles need it.

I used never to warm up. I thought it was a waste of time and cut into my set workout. But as I have progressed in my fitness journey, I have grown to love getting a short warm-up before I start.  

A good warm-up doesn't have to be complicated. Start with light jogging for about 2 minutes to get your blood flowing. Then, do some arm circles - 10 forward and 10 backward. Follow that up with 10 leg swings for each leg. Get a few warm-up push-ups, and then finally, do 10 bodyweight squats and 10 lunges (5 on each side). This warm-up should take about 3-4 minutes, but it'll save you a world of hurt later on.

Now, let's talk about a sample full-body workout.

To start building muscle and adding strength, you need to have a routine with a baseline of sets and reps for each workout. 

I suggest the format of 3 sets and 10 reps starting. Now, if you can't do that many to start out, that's fine; just lower the reps. Try 6 or 8 reps.

Here is a list to help keep you organized.

If you are feeling good with this, try increasing the sets and reps to 4 and 12 for the first four and 3 and 30 for abs.

How often should you do this workout?

When I was a beginner, I thought more was better and tried to do it every day. But it just wasn't effective. Your body needs time to recover, especially when you're just starting out. Aim for 2-3 times a week, with rest days in between.

Listen to your body - if you're still really sore from the last workout, give yourself an extra day of rest.

As you get stronger (and you will!), you'll want to progress your routine. This is where it gets exciting! Increase the number of reps or sets. Maybe you'll add your own unique exercises you like. Or you could add in more challenging variations of the exercises provided. For example, try elevating your feet on a chair once regular push-ups become easy.

Remember, consistency is more important than intensity when you're starting out. It's better to do a moderate workout three times a week than to go all out once and be too sore to move for days.

And remember to celebrate your progress, no matter how small it seems. The first time I could do 15 reps without stopping, I knew I could keep progressing. It's these little victories that keep you motivated.

Stay motivated

Let's talk about setting realistic goals. I made the classic rookie mistake of aiming way too high immediately. I told myself I'd do 100 push-ups a day, every day. Ha! By day two, my arms felt like overcooked spaghetti.

I learned that it's way better to start small and build up. You can use the routine above at your own pace, but don't go overboard the first week. Certainly, don't sell yourself short, either. A huge key to being successful in fitness is learning balance.

Do not get discouraged when you don't "feel" or "see" the results. If your process is correct, the results will follow. Fall in love with the process.

Stay disciplined

There is always an excuse

Oh boy, I've used 'em all. "I'm too tired," "I don't have time," "It's raining outside." But here's the thing: there will always be a reason not to work out if you look for one. Your commitment to yourself is more important than you realize.

Don't let anything stop you from reaching your goal. The beauty of bodyweight exercises is that you have the freedom to do them at home at any time.

Tracking progress is a game-changer.

I used to wing it, but I couldn't tell if I was actually improving or just spinning my wheels. So, I started keeping track of sets and reps. It was eye-opening! You need something to measure your progress against, and what is better than a previous version of you?

Seeing those numbers slowly creep up over time was super motivating. And on days when I felt like I wasn't making progress, I could flip back and see just how far I'd come. Trust me, it's worth the extra minute or two after each workout. Or at least taking a mental note. 

Don't Quit

The difference between you and the people who made it to where you want to be is that they did not quit. They kept going even when it was difficult. 

This applies to every area of your life; give it all you have and then some. You are capable of so much more.