Bodyweight Strength Training: Benefits and 6 Simple Exercises You Can Do at Home

Sep 29, 2021
5 min read

Hey, hold on! Do not skip reading this just because you don’t aim to have big muscles.

Strength training has a lot more to it than just building up muscles. Trust me you really don’t need to lift heavy weights at the gym to do strength training. It is often misunderstood as the kind of training that only bodybuilders do. However, it is essential for everyone to include strength training in their workout regime. The best part is that you can do it by using just your body weight and from the convenience of your home.

Let’s explore more about it!

Benefits of Doing Strength Training

As the name goes, it helps to build strength and endurance. And, who doesn’t wish for a strong and fit body? Not only this, strength training has many other benefits that help you lead a better quality of life. Some of them are:

  • It can help you boost your metabolism and burn more calories, thereby helping you lose weight
  • It makes your bones stronger by increasing the bone density
  • It also makes your joints stronger and the increased muscle mass helps in better body balance. In this way, it reduces the risk of injuries
  • It also enhances your mobility and flexibility that helps in the easy execution of day-to-day activities
  • It brightens your mood and improves brain health
  • It reduces the risk of many chronic health conditions like obesity, osteoporosis, arthritis, diabetes, and cardiovascular disorders.

Who Can Do Strength Training?

Anyone can do strength training, irrespective of age, gender, or athletic ability. In fact, it is the key to mobility, flexibility, and reduced risk of injuries. Experts suggest going for strength training targeting major muscle groups at least twice a week. It not only helps in weight loss but is also effective for those who wish to gain some weight. As strength training helps build your muscle mass, it can help you gain some weight, of course along with a calorie surplus diet.

Looking forward to gaining some extra pounds healthily? Here’s how you can do it.

Simple At-Home Bodyweight Strength Training Exercises

Feeling excited, to get started with your strength training? Grab a towel, your water bottle, and get started to build strength and endurance.

Pro tip: It’s recommended to do a quick warm-up before you start doing your workouts. Go for a 10 minutes brisk walk or do a set of jump ropes to increase your blood circulation and activate your muscles. This lowers the risk of pain and injuries.

The exercises discussed below target all the 5 major muscle groups in your body, chest muscles, back muscles, arms and shoulder muscles, abdominal muscles, and leg muscles.

  • Planks

If you wish to have a toned belly or want to get rid of back pain due to prolonged sitting, you must include this exercise in your workout regimen.

Plank Exercise Pictures | Download Free Images on Unsplash

Planks help you to get stronger abs, shoulders, neck, and back.  It improves your body balance and posture while making you agile. It also improves your metabolism.

This is how you should do it

Get on to the floor in a bear position and slowly extend your legs behind while keeping your hands slightly wider than your shoulders. You may keep your feet close or widen them a bit for a comfortable position. Balance your body on your hands and toes and maintain a straight line from head to toe. Engage your abs and look straight. Hold the position for 30-40 seconds. Relax and repeat.

Aim to do 3 sets for 30-60 seconds, depending on your comfort level.

  • Push-ups

Push-ups are great to strengthen your chest muscles. They also work out your arms and shoulders and tighten your abs and back muscles.

5 Benefits of Push Ups: Tone, Trim & Get Back in Shape - NDTV Food

This is how you should do it

Start in a plank position. Tighten your core and bring your body closer to the ground while bending your elbows until they make a 90-degree angle. Push back up to the starting position and repeat.

You should aim for 3 sets of 10-15 reps each. If you are a beginner and find it difficult to do toe push-ups, try doing knee push-ups, where you balance your body on your hands and knees.

  • Crunches

Crunches are a classic core strength exercise. It strengthens your abs and also works out your lower back and hip muscles. You can burn a good amount of calories and shape your abs really fast by incorporating them into your daily exercise routine. They also improve your gut health.

1,783 Abdominal Crunch Stock Photos and Images - 123RF

This is how you should do it

Lie on your back with your knees bent and feet flat on the floor. Put your hands behind your head and slowly lift your head and shoulders off the floor. Hold this position for a second and ease yourself. Repeat. Do not crunch too high to avoid damages to your spine and lower back.

Try to do 3 sets of 10 reps each initially and you may increase the reps as you build endurance with time.

  • Glute Bridge

As the name goes, this exercise works out your glute muscles and helps in toning your butt. It also strengthens the core muscles. It also reduces knee pain and gives you a stronger back.

How To Do The Glute Bridge | Benefits, Form Tips And Variations | Exercise  Guides | Coach

This is how you should do it

Lie on your back with your knees bent and feet flat on the floor. Keep your hands to your sides with the palms down. Lift your hips off the ground and ensure that your shoulders, hips, and knees are in a straight line. Contract your glutes and draw your abs in to hold on to the bridge position for a couple of seconds and then ease yourself. Aim for 8-10 reps.

  • Squats

Squats are one of the dynamic strength training exercises that involve many muscles in your upper and lower body. It works on your hip and thigh muscles and also relieves knee pain. Doing squats regularly improves your lower body muscle strength and tones your legs and butt.

Try The 30-Day Squat Challenge To Build Functional Muscle | Coach

Squatting not only makes your muscles stronger but also strengthens your heart and lungs. It improves your body’s flexibility and strengthens your bones. As squatting involves your hips, knees, and ankles, it strengthens your joints too. It also improves your digestion.

This is how you should do it

Stand with your feet shoulder-width apart and your spine straight. Bend your knees and push your hips back to make a sitting on a chair position. Make sure your thighs parallel the ground and your knees don’t extend your feet. Bring your arms in front of your body to a comfortable position for better body balance. Pause and get back to the starting position. If you find it difficult to squat, grab a chair and do chair squats.

In the beginning, aim to do 2 sets of 8-10 reps each and gradually increase it to 3 sets of 10-15 reps.

  • Lunges

Lunges are highly effective lower body strength training exercises that work out all the muscles of your lower body. You get stronger hips, thighs, and calves by doing this exercise. Being one of the most popular strength training exercises, they strengthen your back and abs as well. This exercise helps you to improve your balance and overall flexibility of the pelvic area.


This is how you should do it

Stand with your feet hip-width apart and arms on your waist. Start with your right leg. Take a big step forward and bend your knee until both your knees make a 90-degree angle. Be careful not to extend your right knee beyond the toes and keep your rear knee parallel to the ground.

Press on your right heel to lift your leg and return to the starting position. Now repeat the same with your left leg. You should target 5-10 reps for each leg.

Aspire a strong and fit body? Get started with strength training to build strength and endurance. Won’t it be great to perform your workouts under the supervision of experienced fitness coaches?

Get BurnCal Fitness Membership today to get access to elite fitness coaches.