Bodyweight basics - A simple guide to training anytime, anywhere
When it comes to staying fit, you don’t always need a gym membership or a home filled with bulky equipment. Bodyweight training is one of the most accessible, effective, and underrated ways to build strength, improve mobility, and boost overall fitness, all without spending a single penny or leaving the house.
Whether you’re new to exercise or looking to switch things up, this beginner-friendly guide will help you master the basics of bodyweight training and get the most out of every workout.
What Is bodyweight training?
Bodyweight training is a form of resistance exercise that uses your own weight as the primary form of resistance. Movements like squats, push-ups, lunges, and planks are all examples of classic bodyweight exercises that target multiple muscle groups. The beauty of this type of training is in its simplicity. You don’t need fancy machines or heavy weights, just space to move, some motivation, and perhaps a few supportive accessories from our weight training accessories collection.
Benefits of bodyweight exercises
✅ Accessible for all levels – Whether you’re a complete beginner or a seasoned athlete, bodyweight movements can be adapted to suit your fitness level.
✅ Builds functional strength – Many bodyweight exercises mimic everyday movements, helping you build real-world strength and stability.
✅ No equipment needed – While accessories like resistance bands, push-up bars or a pull-up bar can enhance your routine, you can still get a great workout using just your body.
✅ Improves mobility and flexibility – Movements like lunges, planks, and dynamic stretches not only strengthen muscles but also support joint health and range of motion.
✅ Train anywhere – At home, in the park, or while travelling. Bodyweight training fits into any schedule or lifestyle.
Core bodyweight exercises to master
Here are a few fundamental movements to include in your routine:
- Push-ups – Great for building upper-body strength (chest, shoulders, triceps).
- Squats – Target your glutes, quads, and hamstrings.
- Planks – Strengthen your core and improve stability.
- Lunges – Excellent for balance and lower-body strength.
- Glute bridges – Perfect for targeting your posterior chain.
Looking to progress further? Add resistance with our ankle and wrist weights to increase the challenge.
How to get started
Start with short, consistent sessions — 15 to 20 minutes a few times a week can make a big difference. Focus on form first, then gradually increase your reps or sets. Try following a circuit format, combining 4–5 exercises into one workout with minimal rest in between.
Example beginner circuit:
- 10 Squats
- 10 Push-Ups (knee or full)
- 10 Glute Bridges
- 30-Second Plank
- 10 Lunges (each leg)
Repeat this circuit 2–3 times depending on your ability.
Tools to enhance your training
While not required, a few simple tools can help improve comfort, progression, and performance:
- Yoga or exercise mat – for cushioning during floor exercises
- Resistance bands – to add intensity without heavy weights
- Weighted vests – for a full-body challenge
- Push-up stands – to protect wrists and deepen your range
Stay consistent and build a habit
Like any fitness routine, consistency is key. Start small, stay motivated, and celebrate progress along the way. To keep things fresh, try following our upcoming blog: 10 Bodyweight Exercises You Can Do in Your Living Room — perfect for getting stronger without leaving the house.
Final thoughts
Bodyweight training proves that getting stronger doesn't need to be complicated. It’s adaptable, scalable, and incredibly effective, making it ideal for anyone looking to move more and feel better.
Ready to get started? Browse our full range of home workout gear and start building your own fitness routine today.
