I'm sure you've been under the illusion for the majority of your physically active
adult life that working out with weights or machines is the only way to get in great
shape. It's easy to see guys on Instagram posting mirror selfies of themselves
curling 100 lb dumbbells and think that's what you need to be working towards.
Well, no offense to the gym bros, but never lifting a weight will still allow you to
get in the best shape of your life.
Working out using the weight of your body can increase strength, boost your
functionality, and keep you in overall better health.
Imagine not having to drive through annoying traffic only to arrive at the gym and
have every piece of equipment occupied by guys who take 30 minutes to finish a
set of dumbbell bench press. You can accomplish an effective exercise in the
privacy and decency of your own home. Not to mention, it only takes about 20-30
minutes. All you need is a bit of space and maybe a towel to clean up after all of
your hard work.
Only using your bodyweight makes it much less likely that you'll injure yourself by
trying to max out or lift more than that guy staring you down in the barely-there
tank top. You are only going to improve the functional strength of your muscles
by lifting with bodyweight. There's no excessive build-up of cosmetic size, which
creates a lack in your range of mobility anyways.
If you've ever lifted weights for a consistent amount of time, you have likely
experienced a plateau in your gains and lost interest in working out for awhile.
With bodyweight, you're only going to continue building sustainable strength that
will make you look, feel, and live better.
Lean vs. Big
If you're a professional bodybuilder, you need weights. If not, there's no reason to
be focused on getting big. Being lean, healthy, and fit is going to raise your
overall health levels, plus you'll fit into clothes and fill them out in all of the right
ways. Designers aren't creating shirts with 30 inch biceps in mind.
Do some research on different routines and find one that works for you. Certain
things might be difficult for you when starting out but with continued focus and
practice you'll be dropping pounds and gaining useful muscle in no time. Also, no
more dealing with massively muscular men grunting like they're giving birth. It's a
win-win. If you're looking to become a gym-goer, bodyweight is a great starting
point for foundational strength that can be built upon later at the gym.
A workout can be as simple as this…
Pushups: 3 sets of 20 reps
Lunges: 3 sets of 20 reps (10 on each side)
Squats: 3 sets of 20 reps
Pull Ups: 3 sets of 10 reps
Perform each move back to back and then rest for 60 seconds between sets. By
the end you ought to be slightly out of breath and feeling your blood flowing to
those muscle groups. As your strength increases, do more sets or a higher
number of reps.
Try downloading one of the many popular workout apps. Freeletics, 7 Minute
Workout, Workout Trainer and FitStar are all great tools for accessing workouts
and staying motivated.
Disclaimer: We still think lifting weights works great. Consider this as an option
for something new and different when you find yourself in one of those dreaded
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