All the benefits of Bodyweight training

Bodyweight training has been gaining more and more support in recent years. There are many who testify to the benefits of this discipline that uses the weight of the body instead of resorting to tools. The first advantage is therefore the possibility of training anywhere.

Contrary to what we usually think, it is not essential to use tools to develop muscular resistance and strengthen the body. Maintaining certain postures, it is possible to lose weight and stay in shape without leaving home .

What is bodyweight training?

Perhaps the English term bodyweight training does not sound familiar to you but it refers to that discipline that includes exercises that exploit the weight of the body, sometimes called calisthenics.

The essence of this training is precisely this: to perform a sequence of exercises in which the body counteracts the force of gravity. In short, our own weight is the tool that strengthens the muscles.

No special machines or weights required. The body (and maybe a couple of bars) is enough to work all muscle groups and increase strength and tone .

Benefits of bodyweight training

The benefits of bodyweight training are not only guaranteed by its followers, but also confirmed by studies in the field of sports medicine. Research published in Current Sports Medicine Reports confirms its health and aesthetic benefits.

increase resistance

One of the biggest benefits of bodyweight training is increased endurance. Because it includes a wide variety of movements, the body is forced to work on several muscle groups at the same time.

In addition, it usually combines cardiovascular and strength exercises, which allows you to maintain a healthy weight and good physical condition.

Strengthens and increases muscle mass

There is a common belief that weights and tools are required to gain muscle mass. However, leveraging bodyweight is also an effective way to build muscle, perhaps even in less time.

Much of this training consists of performing the so-called closed kinetic chain (CKC) exercises, characterized by compound movements, in which one of the two extremities (hand or foot) rests on a surface without moving.

Therefore, multiple groups of muscles and joints will be activated at the same time, allowing them to be strengthened. An article published in The Journal of Physical Therapy Science confirms that this discipline improves joint stability and muscle strength.

Helps to lose weight

The combination of cardio and strength exercises is ideal for those looking to lose weight. Bodyweight training is a great solution as it includes both exercises.

In addition, by increasing and strengthening muscle mass, metabolism is stimulated and energy expenditure is increased.

Promotes general wellness

Like any type of physical activity, bodyweight training contributes to overall good health. Practiced regularly, it reduces the risk of developing chronic diseases , such as those associated with metabolic syndrome ( diabetes , obesity and heart disease).

It also improves self-esteem, reduces anxiety and stress, as well as other psychological disorders. An article in the American Journal of Lifestyle Medicine confirms all these benefits and adds that it also prevents sleep disorders and fatigue.

Bodyweight training: lower risk of injury

Many sports disciplines often also include bodyweight exercises. This type of activity, in fact, increases core stability, thanks to abdominal and lumbar work.

They are also great for improving flexibility and coordination, which reduces the risk of injury.

It can be practiced anywhere.

Obviously, one of the advantages of bodyweight training is that it doesn’t require the use of equipment or a gym membership. It can be practiced at home, in the park or wherever you prefer.

Although it is important to plan a schedule and set goals, it is a flexible schedule that adapts to the time we have available. You can train in the following ways:

• Tabata circuit.
• HIIT training.
• Bodyweight training circuits.

It is suitable for everyone

Bodyweight training is the starting point of many exercise routines. There are several variations, making it ideal for both beginners and advanced level athletes.

It is important to apply a well-done technique to each exercise , to obtain good results and prevent injuries. In case of doubt, it is advisable to consult a professional trainer.

As a general rule, sedentary people should start with gentle, low-impact routines. By gradually improving your physical condition, you will gradually increase the intensity, until you access the most complex workouts.

Bodyweight training: how to start practicing it?

To start bodyweight training, you just need your body and a lot of willpower. There are workouts in Beginner, Medium, or Advanced modes . You can find them on smartphone fitness apps, YouTube, or other online sites. Among the recommended exercises we find:

• Plank;
• squat;
• Bridge for the buttocks;
• Lizards;
• Belching;
• Get up;

Find a space to train comfortably , make sure you wear appropriate clothing and stay hydrated.

If you are returning from an illness or injury, consult your doctor before starting any exercise program. Finally, consider that goals are achieved with time and perseverance.