Bodyweight strength exercises help you develop the strength and power needed to do more work in less time. Bodyweight strength exercises allow you to develop strength that allows your body to stabilize itself. This way, you are less likely to injure yourself with heavier free weights because your body is not ready for the loads.

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You should be involved in a comprehensive training program to prevent injuries and burnout. The three building blocks of integrated training are:

STABILIZATION – Primary goals are to correct muscle imbalances, joint dysfunctions, postural distortion patterns, improve kinetic chain integrity (human movement system) and reconditioning/rehabilitation.

STRENGTH – Primary goals are to improve stabilization strength/endurance and increase muscle hypertrophy (growth) and strength.

POWER – Primary goals are to enhance neuromuscular efficiency, increase power production, increase speed strength and create neuromuscular adaptations throughout the entire range of motion.

Your training program should be:

a. multi-planar (sagittal, frontal, transverse)
b. multi-joint (exercises such as bench press, squats, lunges, rows)
c. multi-dimensional (stabilization, strength, power)
d. proprioceptively enriched (high neural demand, such as balance training)
e. sport-specific (if needed)

You should follow a systematic approach with the following goals in mind:

a. injury prevention
b. body fat reduction
c. increased lean muscle mass
d. increased strength
e. improved endurance
f. improved flexibility
g. improved performance – rate-of-force production or power (muscles producing force in the shortest period of time) allows you to do more efficient workouts (do more work in less time).

Bodyweight workouts use natural body motions that don’t limit your natural range of motion (like machine lifting does). Since no two people have the same exact motions, bodyweight exercises are ideal for beginners and veterans alike.

pushup on dumbbells

Plyometric (jump training) exercises are important but only if you have enough strength and joint stability to make these more risky exercises work effectively for you. Plyometrics are great fat burners.

A proper strength training program would go something like this:

1. Overall strength training (including core training) to stabilize joints, build muscle, correct postural problems, improve flexibility and implementation of a nutrition program.

Some bodyweight strength exercises would include:

Pullup woman3

–pushups of all variations
–inverted rows
–lunges of all types
–step ups of all types
–squats (two-legged, one-legged, split, lateral, Bulgarian)

2. Strength training with dumbbells, barbells, kettlebells, medicine balls, etc. would be mixed in with bodyweight exercises.

3. Progress to power exercises, speed exercises, plyometric exercises and sport specific exercises when your body is ready.

box jump

Don’t skip to steps #2 or #3 without adequately doing step #1 or injuries will surely follow!

Train smarter, not harder.

Download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
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Rapid Fat Loss and Six Pack Abs

Lifestyle and Weight Management Specialist
Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Her Fitness Hut, My Fitness Hut, Sports Fitness Hut and Your Fitness University. Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.
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