Bodyweight training is a fantastic way to get started with fitness. You can do it whenever you like, you can do it within the comfort of your own home and you don’t even need any equipment (although some equipment can really enhance your workout).
In this article I discuss why bodyweight training is worth considering and give you some top tips for getting started. I’ll also be discussing weight lifting and adding some tips for this activity.
Benefits of Bodyweight Training
The most obvious advantage of bodyweight training vs traditional strength training is the cost. If you join a gym then you have to pay your membership fees and even if you go to the cheapest gym in town you’re looking at a minimum annual cost of $300.
If you decide to train at home with your own weights then you have to invest in a bench, a set of dumbbells and a barbell. However, you can do bodyweight training without any equipment.
Even if you do purchase some bodyweight training equipment it is still a lot cheaper than joining a gym or buying your own weights
Bodyweight training is also very flexible so if you have a busy lifestyle it’s perfect. Whenever you have 15-20 minutes free you can slot in a training session. If you have more time free you can extend your training session.
Bodyweight Training Top Tips
Whilst bodyweight training is a very good exercise, it can be difficult getting started. You have to learn all the moves yourself and it can be a struggle coming up with exercises for certain areas of the body. For example, how many shoulder workouts can you think of that use just your own bodyweight?
Help from a Pack of Cards
As I said at the beginning of this article, you don’t need any bodyweight training equipment but certain pieces of kit can really enhance your workout. FitDeck Bodyweight is one of these pieces of kit.
FitDeck is a set of 56 cards with each one containing a different bodyweight exercise. It makes your entire bodyweight workout a whole lot easier as you don’t have to think about the exercises – they’re all available on the cards.
Create a Bodyweight Training Schedule
As I discussed above, one of the big benefits of bodyweight training is its flexibility. You can do it at a time that suits you best and workout for as little or as long as you like. However, if you don’t plan to fit bodyweight training into your week you will probably never end up doing it.
Therefore, you need to create a weekly schedule that details exactly when you ‘ll do your bodyweight workouts so that you don’t start slacking
Whilst you can technically do chin ups from your door frame without a chin up bar, using one makes the whole process easier and safer. You can pick up a good quality chin up bar from Amazon for a very low price and this is another piece of kit that can seriously enhance your bodyweight training.
Going Gym Free
If you want to get fit bodyweight training is a great way to get started whilst keeping your costs down. Even if you choose to invest in a chin up bar and FitDeck Bodyweight it’s still one of the cheapest options around. So give it a go and start enjoying gym free workouts.
Get with the Weight Lifting
If bodyweight training isn’t for you – or even if it is – weight lifting can also help you achieve your goals of losing weight and getting fit.
Let’s now look at why taking up weight lifting is such a good idea and consider 3 top tips for starting a weight lifting routine.
Weight Lifting does What?
As I previously said, weight lifting can help you hit a number of fitness goals. The most obvious benefit of weight lifting is improved strength and bigger muscles.
However, it also helps you lose weight by burning body fat when you are away from the gym. A pound of muscle burns 6 calories per day whilst a pound of body fat burns just 2 calories per day. So for every pound of muscle you gain you can burn an extra 42 calories per week.
In addition to this, it improves flexibility, reduces your chance of injury, prevents disease and much more.
Whilst weight lifting is a highly beneficial activity I would recommend you follow the tips below before getting started:
Get Some Weight Lifting Gloves:- I see quite a lot of people in the gym without weight lifting gloves and to be honest I don’t know how they do it. If I forget my weight lifting gloves for just a couple of days in a row I find the skin on the insides of my hands becomes red, rough, sore and swollen. This makes it really hard to hold dumbbells and lift weights effectively.
If you are just starting out I would really recommend that you get yourself a pair of weight lifting gloves before you pick up your first dumbbell. This will help you avoid plenty of unnecessary discomfort and significantly improve your grip.
Make Sure You Warm Up:- If you are just starting out with weight lifting then your body isn’t going to be used to the weights or the movements. Therefore, it is essential that you warm up.
I find a good warm up is to grab a set of light dumbbells then perform a couple of sets with them before moving on to your main weight lifting exercises.
Go For Technique Over Weight:- One of the big mistakes that new starters make when it comes to weight lifting is trying to increase the amount they can lift as quickly as possible. As a result their technique suffers, they don’t exercise their muscles properly and they significantly increase their risk of injury.
If you’re just starting out weight lifting you need to remember that it is a long, process. Building strength takes time and the best way to build strength is to get the technique right and exercise your muscles properly. Stick on your current weight until your technique is 100% perfect – no matter how long it takes to achieve this.
Bodyweight training and weight lifting are both great exercises that can help you achieve a variety of fitness goals such as burning fat, building muscle, improving your strength and improving your appearance. If you’re looking to improve your fitness in any way at all I highly recommend you make bodyweight training and/or weight lifting part of your routine.