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The Benefits of Bodyweight Exercises and How to Get Stronger

woman doing a plank

When it comes to training, all the fancy gym equipment and high-tech machines can often overshadow the simplicity and effectiveness of bodyweight exercises. Two of the most fundamental and versatile exercises in this category are push-ups and planks. This blog post will explore the benefits of incorporating these exercises into your routine and give you tips on how to get stronger at lifting your own bodyweight.

1. Convenience and Accessibility

One of the primary advantages of bodyweight exercises like push-ups and planks is their accessibility. You don't need any special equipment or a gym membership to perform them, making them ideal for those who prefer to work out at home or are constantly on the go. All you need is a little bit of space and your own bodyweight to get started.

2. Full-Body Engagement

Push-ups and planks are compound exercises that engage multiple muscle groups simultaneously. Push-ups target the chest, triceps, shoulders, and core, while planks primarily focus on the core, but also engage the shoulders, back, and glutes. By incorporating these exercises into your routine, you get a great full-body workout that builds strength and stability in multiple areas.

3. Functional Strength and Stability

Bodyweight exercises often mimic the movements we encounter in daily life, promoting functional strength and stability. Push-ups strengthen the upper body, which can improve the ability to perform daily tasks such as carrying shopping or lifting objects overhead. Planks, on the other hand, build core strength, which is crucial for maintaining good posture and stability in various activities.

4. Scalability and Progression

One of the most significant benefits of bodyweight exercises is their scalability. Whether you're a beginner or more advanced, these exercises can be adjusted to match your current fitness level. Push-ups can be modified by performing them at an incline or from your knees, gradually progressing to standard push-ups and advanced variations like diamond push-ups or even one-arm push-ups. Similarly, planks can be made easier or more challenging by adjusting the duration or attempting variations such as side planks or plank jacks. This adaptability allows you to continually challenge yourself and progress over time.

Tips to Get Stronger at Lifting Your Bodyweight

  1. Consistency and Progression: Consistency is key to building strength. Aim to perform bodyweight exercises at least three times a week, gradually increasing the number of sets, repetitions, or time held in each exercise as you progress. Gradual progression challenges your muscles and ensures continued growth.

  2. Proper Form and Technique: Focus on maintaining proper form throughout the exercise. A strong mind-muscle connection will help activate the right muscles and prevent injuries. Ensure your body is aligned, engage your core, and use controlled movements. Quality over quantity when it comes to any exercise.

  3. Variety and Challenge: Incorporate different variations and progressions of push-ups and planks into your routine to prevent plateaus and keep your workouts engaging. Experiment with wide-arm push-ups, decline push-ups, or one-leg planks to challenge your muscles in new ways.

  4. Supplementary Exercises: To further improve your bodyweight training, consider incorporating exercises that target specific muscle groups. For example, squats, lunges, and glute bridges can complement your push-up routine by strengthening the lower body.

  5. Rest and Recovery: Give your body enough time to rest and recover. This allows your muscles to repair and grow stronger. Aim for 48 hours of rest between bodyweight workouts to optimise your progress.

Push-ups and planks are just two examples of the many incredible bodyweight exercises that offer numerous benefits, including convenience, full-body engagement, functional strength, and scalability. By incorporating these exercises into your routine and following the tips provided, you can gradually build strength, improve your overall fitness, and unlock the incredible potential of your own bodyweight. Remember, consistency and proper technique are essential, so start small, stay dedicated, and celebrate the journey toward a stronger, healthier you!


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