If you are a beginner looking to use body weight exercises to start building muscle and strength then you definitely should include these top 8 body weight exercises in your training.
Body weight exercises are good for a beginner because you do not need much equipment and your entire body can be worked out with body weight exercises.
They can provide a good foundation whether you would want to continue with body weight exercises as you advance or you want to move to the gym and start lifting heavy weights.
They are also convenient as you can perform them at the gym or even outdoors in a park.
The key to building muscle and strength with body weight or any other type of exercise is progressive overload where you keep progressing either with the weights or the repetitions of the exercise or a combination of the two.
So, let us have a look at the top 5 body weight exercises that you as a beginner can start performing.
The push-up is a good body weight exercise that will help you work out your chest, triceps, shoulders, and core.
Here is how you can perform a push-up.
It is important that you do not flare your shoulders out too much because that can cause injury to the shoulders. So, make sure that your shoulders are in the proper position so that you are using the correct form when performing the push-ups.
If you are too weak to perform the push-up, then you can begin by performing knee push-ups. And then when you are strong enough to perform several of those, you can start performing the regular push-ups.
Here is how you can make use of the knee push-ups.
There are two variations of the pull-ups based on the position of your palm.
While both the variations will target your back and arm muscles, they are a bit different.
If your palms are facing towards you then you are performing the chin-up that focuses more on the biceps as well as the back. Here is how you can perform a chin-up.
If your palms are facing away from you then you are performing the pull-up that focuses more on the back than the biceps. Here is how you can perform a pull-up correctly.
When performing either the pull-ups or the chin-ups, make sure that you use the full range of motion to get the maximum benefit of the exercise.
The squat is one of the best body weight exercises that works out a lot of the muscles in the body and predominantly in the lower body. It his muscles such as the quads, hamstrings, core, etc.
There are several variations of the squat but let us have a look at the basic squat that you can start using as a beginner.
Once you are comfortable with the squat and can perform a lot of repetitions with the exercise, you can progress to a pistol squat. Let us have a look at this type of squat.
The most important thing when performing the squat is that you should go parallel to the floor or even below parallel if you want a more challenging squat. Doing a half-squat where you do not go to parallel or lower, it will not do much for you and is just a waste of your time.
Inverted rows are a great body weight exercise that can help build your upper and middle back.
To make use of inverted rows, you can use a playground where you can get some bars to get underneath. The below video should make it clear how you can perform inverted rows.
The bridge is one of the best body weight exercises to work out your posterior chain.
This means it will help work out your hamstrings, glutes, and lower back. Here is how you can perform the bridge properly.
The plank is a great exercise that can help work your shoulder flexibility as well as your abs.
It also works out your lower back, legs, and neck.
If you can hold a plank position for a minute, it usually means you have a good measure of fitness.
Here is how you can perform the plank.
The burpee is an explosive exercise that can not only improve your physique but also improve your endurance levels.
It is often recommended by fitness trainers to people who want to lose some fat.
Here is how you can perform the burpee.
Many people think that dips are an exercise to build triceps. However, that is not the only thing they build.
They also help improve your chest and shoulders. They also help to improve your core.
So, if you are looking for an exercise that can help build your upper body then you should definitely consider dips.
Here is how you can perform dips.
I hope you now know about the top 8 body weight exercises that you can try out as a beginner so that you can start building strength and muscle.
If you have any questions about these or any other exercises, please leave a comment below.
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