Bodyweight Exercises Build Strength On Your Weight Loss Journey

Want an exercise routine that requires no equipment, can be done anywhere, and gives real results? Bodyweight exercises can help you meet your fitness goals. If going to the gym or investing in equipment aren’t in the cards, bodyweight exercises can help you work every muscle group in your body. They are simple to scale, which means that there are both easier and harder variations of these movements to adapt to your fitness level, from beginner to advanced. Bodyweight exercises use your own body weight as resistance to build muscle.

Why focus on building strength? If your primary focus for movement is mental health or weight loss, you may wonder if building muscle offers you any benefit. The answer is yes! Strength training is an important part of maintaining how your body functions, especially as you age. Increasing muscle affects your basal metabolic rate, which is how your body uses fuel even while you are resting. Bodyweight exercises are classified as moderate or vigorous intensity workouts, depending on how long you perform the exercises. They raise your heart rate and cause your body to release endorphins that boost your mood. Resistance training benefits your bones and ligaments as well, keeping them strong as you age. 

If you’ve already added daily walking to your fitness journey, here are some bodyweight exercises to consider adding to your day as well. You can choose an exercise from each category, or consider stacking sets to focus on one area at a time, with rest days between workouts. Since you don’t need any special equipment, you can fit short sets into any part of your day. A set of squats before and after using the bathroom, a set of pushups when you get out of bed, and a plank before you get into bed will all add up to increased strength and stability. 

Bodyweight exercises for the whole body

These exercises use the whole body and get your heart and lungs working as well. 

Jumping jacks: you can add variety by checking out star jacks, jumping rope, or other variations.

High knees

Burpees

Mountain climbers

Bodyweight exercises for the arms

These exercises focus on building muscle in your upper body and arms. 

Pushups

Triceps dips

Bodyweight exercises for the legs

These exercises focus on the calves, thighs, and butt muscles.

Squats 

Lunges

Wall sits

Calf raises

Bodyweight exercises for the core

A strong and stable core will help with everything from back pain to posture. 

Planks

Crunches

Bridges

Contrary to old ideas,  strength training will not cause you to bulk up like a body builder. What it does do is tone and firm your muscles and build strength and stability. If you are a beginner, it’s important to check in with your healthcare professional for guidance and support as you begin your health journey.

Even something as simple as a set of  twenty wall pushups three or four mornings a week before breakfast will gently increase your strength and can be a starting point as you think about what areas need strengthening.