Bodyweight Training: How to Build Strength & Endurance Using Only Your Bodyweight

Bodyweight training allows you to exercise anywhere, at any time, making it ideal for busy individuals. 

Ishaan Arora
Written by: Ishaan AroraUpdated at: Apr 24, 2023 09:30 IST
Bodyweight Training: How to Build Strength & Endurance Using Only Your Bodyweight

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Bodyweight training took a hit during the pandemic because people had no other choice but to exercise at home. But now as the gyms have opened, and it give people the opportunity to interact and make attractive reels, we've forgotten about the benefits of bodyweight exercise. In reality, training with your body weight is far superior to lifting weights. As with lifting weights, there is a high risk of injury, but with bodyweight exercises, it is all about learning and progress. So, before you go out and buy a pair of dumbbells or a gym membership, let's first define bodyweight training, how to get started, and some beginner-friendly bodyweight exercises. 

What Is Bodyweight Training? 

Bodyweight training is where you exercise solely by yourself. In layman's terms, you use your body weight to enhance muscle strength, endurance, and strength, improve your cardiovascular health, and increase your overall fitness level.  Bodyweight training also allows you to exercise anywhere, at any time, making it a suitable option for persons with hectic schedules. The best part is that you don't need any special equipment or a gym membership to practise bodyweight training, making it a low-cost way to stay fit.

Getting Started With Bodyweight Training

If you're new to bodyweight training, it's important to start slowly and focus on proper form. Start thrice a week and gradually increase the workout days. Warm up before undertaking any exercise to minimise injuries and setbacks, and do not work out for more than 45 minutes.  

Here are some beginner-friendly bodyweight exercises to get you started:


Bodyweight squats are a simple yet effective exercise that can help build lower body strength and endurance. To perform a bodyweight squat, stand with your feet shoulder-width apart and your toes pointing forward. Lower your body by bending at the knees and glutes, keeping your weight on your heels. The only thing to keep in mind is that your knees should not go beyond your feet. 

Also Read: Home Workout: Top 5 Bodyweight Exercises To Burn Calories


Push-ups are one of the best exercises to target your push muscles: chest shoulder and triceps.  To perform a push-up, begin in a plank position with your hands shoulder-width apart. Lower your body by bending at the elbows, and execute the push-up. To get the most out of push-ups, keep your core engaged during the entire movement. 


Lunges are an excellent workout for targeting your glutes and hamstrings. When you take a lunge, you not only strengthen your lower body, but you also cure your leg muscle imbalance. Performing regular lunges in long term can help you burn fat and develop muscle in your legs. 


Planks are an excellent workout for strengthening your abdominal muscles. This is because planks require you to maintain a strong core, which engages all of the muscles. Planks are also an excellent way to improve your heart rate while burning calories. The best thing about planks is that they can be done during both warm-up and cool-down sessions.

Also Read: 5 Best Bodyweight Exercises For Weight Loss


Burpees are one of the best exercises for anything from weight loss to stamina strengthening. To do burpees, start in a standing position and then jump down to a plank position. Perform a push-up, then return your feet to your hands and stand up.

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