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If you make one resolution this year (and you only need to make ONE), let it be to get yourself in shape. You can choose to go to the gym (taking care to practice social distancing), or workout at home.
If you do decide to workout at home, consider bodyweight training.
What is bodyweight training?
It is just what it sounds like.
You are using your own bodyweight to do exercises with little or no extra equipment in order to achieve a fitness goal.
Bodyweight training is ideal if
- you are on a tight budget,
- strapped for time or
- just don’t wish to work out at the gym.
It’s very low-cost, can be done quickly and in the privacy of your own home.
You may also wish to give this option serious consideration given the current pandemic with its economic consequences.
If you’re just starting out with bodyweight training, here are some tips to bear in mind.
Planning ahead of time for them will help you to get the best out of your efforts.
Tip Number 1: Planning your workout
I have published many articles on goal setting and planning on this site.
My last one was Why Do You Want To Get Fit? Feel free to go back to this article as well as others for reference.
Before you start training, you will need to know just how much time you have to train. If all you have is 20 minutes, don’t plan for a 45-minute workout. You will not be able to fit in into your schedule and end up skipping it.
It’s better to work out for 10 to 20 minutes rather than not exercise at all. So, plan ahead of time when you’ll train, how much time you’ll have and stick to the plan.
It is OK to start small, even five to ten minutes per session, and work your way up.
The amount of time you give to exercise will also depend on
- your current fitness level,
- age (at least 40+ years), and, often associated with age,
- any underlying conditions such as hypertension and diabetes.
If you have underlying conditions which just might affect how long and how intensely you can train, you are strongly advised to speak with your doctor before starting out.
Tip Number 2: Knowing your goal
You must know why you’re embarking on a bodyweight training regimen. Or any weight/strength training program for that matter.
Are you trying to lose the excess pounds? Or do you wish to get toned and muscular?
The goal you have will determine how you train.
For example, if you’re training to lose weight, and you are already fit, your workouts will be fast and high intensity with minimal rest time. You might even include plyometric techniques.
If you’re trying to increase muscle mass, you will need to challenge yourself by progressively increasing the difficulty level of the exercise.
Weight vests, resistance bands, dumbbells, etc. can be used to increase the intensity of the workout and make it more difficult.
When you challenge yourself, your body will be forced to adapt by increasing muscle size, muscular endurance and strength as well as cardiovascular endurance.
Remember, too, that you need to eat enough depending on what it is you are trying to achieve.
Tip Number 3: Choosing the exercises
Whether you’re trying to lose weight, burn fat, or build muscle, and especially if you are starting out, you should aim to do full-body workouts using compound movements.
Note: we will discuss compound movements in another article.
Tip Number 4: Following through
The key to success in any endeavor is consistency. Making a workout plan is not enough. You need to stick to it.
Even if you had a 20-minute workout planned and all you have is 10 minutes, go ahead and do that 10 minutes. This consistency will ingrain the habit of working out in you. Your success will come from the daily actions you take and the good habits you practice.
If you can get these points right, you’ll be off to a good start with your bodyweight training. Most people begin well, but never follow through beyond 2 or 3 weeks. Do not become of of them.
Stay on track until you achieve the physical goal you were aiming for. Bodyweight training works, but you will need to do the work.
In the next article we will look at some technologies you might need or wish to include before you start bodyweight training.
A Happy New Year to you all!
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