Benefits of Bodyweight Training + a Workout!

Bonjour everybody and welcome to this week’s fitness blog! It’s been a while since I’ve done a fitness-related blog post so I thought it’d be nice to put together one today about the training style I enjoy the most as well as some incentives for you to try it out too!

A little over a year ago I gave myself the challenge of finding ways to stay strong, functional and flexible all from home. Prior to deciding to take on this challenge I had been an avid gym-goer making use of all the state-of-the-art machines and classes that come with belonging to fitness center. Though as my schedule got gradually busier and the desire to save money grew stronger, I decided that this was one expense I could do without, so long as I set up a way to still workout from home. I invested in some very basic equipment: a 16kg kettlebell, two 3kg dumbbells, a TRX, two long resistance bands and 3 shorter resistance bands. Now, I know this post is about bodyweight training so I should preface this by saying that all of this equipment is extra and that you can absolutely build a strong and functional physique without it. Though if you are forgoing a gym membership and would like to take your training to the next level a few supplemental pieces could be nice.

There was a small period of adjustment for the first two months as my body was used to training with dumbbells, machines, barbells and the other lovely things often found in a gym. By this I mean that I had some small imbalances and had to work to correct them and teach my body to move as a single unit rather than isolating specific areas as much. The subsequent style that emerged was more akin to calisthenics or gymnastics. However, many of the moves that are often associated with these styles (i.e. handstands, planche, L-sit, muscle-up, etc.) are not usually accessible to the average fit person. But there are many ways to work towards those moves using progressions and training consistently- so long as that style is your goal. 

This is by no means a criticism of the traditional bodybuilding split or of weight training. I am in favor of any style of training that gets you moving and excited to workout, so if this is what you prefer then don’t go changing :) Personally, I go through phases with working out and my goals change every few months. The goal of greater flexibility could mean a period focusing on deep stretching and longer yoga practices; aiming to gain strength has led to weeks of intense resistance training; and recently I have been set on working towards the handstand so my trainings have reflected that. These changes in training style are normal and should be welcomed as they are a way to keep you excited to move and striving towards something. 

So after more than a year training this way I’ve decided that it really suits me (and it could work just as well for you!) and I’d like to lay out some of the reasons why:

1. Time saver. This is perhaps the biggest draw to bodyweight at home training I see for busy, 21st century people. We have so much to do during the day (responding to emails at all hours, making a living, raising a family, maintaining our relationships, keeping our house clean, the list goes on…) so your training should be something that fits neatly into your day. Rather than saying to yourself “I don’t have time to workout,” don’t give yourself the option to do it or not. See it as something that has to be done each day, like brushing your teeth or eating and I promise your body and mind will thank you. With that in mind, you can have a fabulous and intense workout in the span of 30 minutes. If you don’t currently have 30 minutes then wake up half an hour earlier or swap your T.V. time for a workout. I read a funny quote once about meditation that I think applies just as aptly to the idea of working out:

“Everyone should meditate for thirty minutes a day, unless you are very busy then you should meditate for one hour.” 

If you are looking for workout inspiration I have many videos on my YouTube channel including a month-long series I am currently running for January that includes two videos per week: one workout and a matching yoga flow that all takes less than 20 minutes. 

2. Facilitates consistency. With your gym now in your house, you’ll have a reminder each day to workout. Some of you may live in small apartments and may not like the idea of mixing your workout space with your living space and I completely understand. I used to live in a 45m2 (485ft2) apartment and I still managed to push the couch aside to make space for my yoga mat, TRX and dumbbells. If the will is there, you will find a way. Knowing that you have the space there will make it that much easier to justify even 20 minutes each day. 

3. Bang for the buck. There has been loads of research done on the efficacy of interval training. Its intensity lends to brevity. The body is not capable of sprinting for one hour so, instead, if we push ourselves to sprint for short bursts (15- 30 seconds) over the span of 5-15 minutes we can grow stronger and faster without wasting time. Additionally, it doesn’t cost anything so you’re making the most of your time and not spending a dime to do so- a clear win-win :)

4. Can do it anywhere. This point is meant for any of you who travel- whether for work or pleasure. It’s very difficult to maintain a “perfect” workout routine year round as there are many things that can disrupt it (i.e. weddings, work trips, vacations, graduations, etc.) and it’s nice to have a way to work around these disruptions and stay on track with your fitness goals. Whether you’re in a cramped hotel room, at the beach, or in the mountains you’ll be able to smash out a sweaty session in less than half an hour with a space barely bigger than your own body. 

Another benefit is that a new environment could lead to more creative workouts. If you have a chair or park bench you can do step-ups, elevated glute bridges, assisted pistol squats, etc. If you are near a park with stairs then you’ve got the best way to train intervals. And if you’re at the beach, then use the sand to take your walks or runs to the next level (resistance, baby!). 

5. Builds a strong foundation. Whether you’re completely new to working out or a fitness fiend, your body can only benefit from taking things back to basics. Mastering moves like the squat, push-up, plank, hollow hold and pull-up are great at any age. Getting comfortable with the way your body moves and nailing correct form are key to keeping your workouts sustainable and injury-free. Only once you’ve mastered good form and have learned how to activate the right muscles should you consider adding weight. If not, you’re only opening yourself up to injury. 

A strong foundation is key as you start to progress into more advanced versions of traditional bodyweight exercises. Once you feel comfortable doing a simple bodyweight squat you can take on more advanced modifications such as the jump squat, the pistol squat, and the shrimp squat. This applies to all exercises- modifying to make them more accessible or more challenging depending on your fitness level. Some of the most difficult exercises are bodyweight and must be worked towards- the planche, pistol squat, handstand- so please don’t worry that you won’t be able to challenge yourself without fancy gym equipment ;)

So there you have it. Did I manage to convince you to try out bodyweight training? What are some of the ways you love to move? I’d be really curious to hear so let me know in the comments below :)

In case you’re up for it, here is a beautifully brutal workout Rob and I have been doing recently that works the whole body in about 20 minutes. As always, I suggest you follow any workout with at least 5-10 minutes of stretching. Good luck!

Multiples of 2 ladder workout

1 min burpees

2 min squats

4 sun salutations 

8 plank tricep taps each leg

16 single leg glute bridges elevated

32 seconds of pushups

64 seconds wall sit w/ banded pulse

128 second hollow hold (2 min)

64 seconds side to side bounds

32 mountain climbers

16 deadlifts each leg (KB or dumbbell)

8 pushups

4 Superman’s

2 burpees

1 min down dog hold 

Thank you all for stopping by this week and reading through a bit of a longer post :) I’ll see you all here next Tuesday for a fresh blog!

Until then, take care and happy training!

Xoxo,

Alexandra 

Sources:

1. Britt, Robert Roy. “Surprising Benefits of Brief, Intense Exercise.” Medium, LUMINATE, 22 Feb. 2019, medium.com/luminate/surprising-benefits-of-brief-intense-exercise-9c99456b4098