Strength training is an essential part of a healthy lifestyle. Yet the gym can seem intimidating for novice athletes. Training with your own body weight can provide an excellent alternative to this. By using your own body, you can effectively build muscle mass. As a result, you can improve your strength and overall fitness.

How does training with your own body weight work?

If you want to build muscle mass, you can do so through strength training. You can choose to build muscle mass with or without weights. If you choose to do strength training without weights, you use your own body weight. This involves doing more and more repetitions of the same exercise. You can make it harder by adding weight to your bodyweight and holding something heavy or putting something on your back. Thick books and backpacks are suitable for this.

Benefits of strength training with your own bodyweight

Working out without weights is incredibly convenient because you can do it anytime, anywhere. You don't need anything for it, just your own body. Besides, it doesn't cost any money either! The disadvantage of training with your own body weight is that you will eventually no longer find a challenge in working out. If the exercises are no longer challenging, no new muscle mass will be built. If you want to build more muscle mass, it is recommended that you do start training with weights then.

It is also true that training with weights can lead to a higher risk of injury. By choosing to train with your own bodyweight, you reduce the risk of injury. Training with your own body weight also promotes balance, agility and flexibility.

Effective exercises

There are an awful lot of exercises you can employ. Listed below are the most efficient exercises.

Push-ups

In this exercise, you train the chest, shoulders and triceps. To do this, start in a high plank position and lower the body until the chest almost touches the ground. Then push yourself back up.

Squats

This exercise trains your buttocks and legs. Place your feet shoulder-width apart, bend your knees and lower your hips. This movement is similar to sitting down on a chair. Make sure to keep your chest and back straight.

Shelves

The plank is a good exercise to train trunk stability. Start in a high plank position with the hands directly under the shoulders. Keep the body as straight as possible and stand for as long as possible.

Lunges

Lunges are excellent exercises for your legs and buttocks. Starting upright, take a step forward and make sure the front knee is at a 90-degree angle. Push yourself back to the starting position and switch legs.