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Sunday, 5th January 2025
The Top 10 Bodyweight Exercises for Muscle & Strength
By LA Muscle on 05.01.2025 06:34 am
Bodyweight exercises are a cornerstone of fitness. They require no equipment, can be done anywhere, and are highly effective for building muscle, strength, and endurance. Here are the top 10 bodyweight exercises, how to perform them correctly, and recommendations for reps, sets, and frequency to maximize results.
1. Push-Ups
Muscles Targeted:Chest, shoulders, triceps, and core.
How to Do It:Start in a plank position with your hands shoulder-width apart.
Lower your body until your chest nearly touches the floor.
Push back up to the starting position, keeping your body straight.
Beginners: 3 sets of 8-12 reps.
Intermediate/Advanced: 3-5 sets of 15-25 reps.
2-3 times per week.
2. Pull-Ups
Muscles Targeted:Back, biceps, and shoulders.
How to Do It:Hang from a bar with an overhand grip, hands slightly wider than shoulder-width.
Pull yourself up until your chin is above the bar.
Lower yourself back to the starting position with control.
Beginners: 3 sets of 3-5 reps (use assistance if needed).
Intermediate/Advanced: 3-5 sets of 8-12 reps.
2-3 times per week.
3. Squats
Muscles Targeted:Quads, glutes, hamstrings, and core.
How to Do It:Stand with feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back.
Go as low as your flexibility allows, then return to standing.
Beginners: 3 sets of 10-15 reps.
Intermediate/Advanced: 3-5 sets of 20-30 reps.
3-4 times per week.
4. Lunges
Muscles Targeted:Quads, glutes, hamstrings, and core.
How to Do It:Step forward with one leg and lower your body until both knees form 90-degree angles.
Push back to the starting position and repeat with the other leg.
Beginners: 3 sets of 8-10 reps per leg.
Intermediate/Advanced: 3-4 sets of 12-15 reps per leg.
2-3 times per week.
5. Plank
Muscles Targeted:Core, shoulders, and glutes.
How to Do It:Get into a forearm plank position with your body straight from head to heels.
Engage your core and hold the position.
Beginners: 3 sets of 20-30 seconds.
Intermediate/Advanced: 3-5 sets of 45-90 seconds.
2-4 times per week.
6. Dips
Muscles Targeted:Triceps, chest, and shoulders.
How to Do It:Use parallel bars or a sturdy surface like a chair.
Lower your body until your arms form 90-degree angles.
Push back up to the starting position.
Beginners: 3 sets of 6-8 reps (use assistance if needed).
Intermediate/Advanced: 3-4 sets of 12-15 reps.
2-3 times per week.
7. Burpees
Muscles Targeted:Full body, including chest, arms, legs, and core.
How to Do It:From a standing position, drop into a squat and place your hands on the ground.
Jump your feet back into a plank, do a push-up, then jump your feet back toward your hands.
Explode upward into a jump.
Beginners: 3 sets of 6-8 reps.
Intermediate/Advanced: 3-5 sets of 12-15 reps.
2-3 times per week.
8. Mountain Climbers
Muscles Targeted:Core, shoulders, and legs.
How to Do It:Start in a plank position.
Bring one knee toward your chest, then quickly switch legs.
Continue alternating legs at a steady pace.
Beginners: 3 sets of 15-20 reps per leg.
Intermediate/Advanced: 3-5 sets of 25-30 reps per leg.
2-3 times per week.
9. Pistol Squats
Muscles Targeted:Quads, glutes, hamstrings, and core.
How to Do It:Stand on one leg with the other leg extended in front of you.
Lower your body into a squat while keeping the extended leg off the ground.
Return to standing.
Beginners: 3 sets of 3-5 reps per leg (use assistance if needed).
Intermediate/Advanced: 3-4 sets of 8-10 reps per leg.
2-3 times per week.
10. Handstand Push-Ups
Muscles Targeted:Shoulders, triceps, and core.
How to Do It:Kick up into a handstand position against a wall for support.
Lower your head toward the floor.
Push back up to the starting position.
Beginners: Practice holding the handstand position.
Intermediate/Advanced: 3-5 sets of 4-8 reps.
2-3 times per week.
General Tips for Success
Warm-Up and Cool Down: Spend 5-10 minutes warming up before exercising and cooling down afterward.
Progress Gradually: Increase reps, sets, or intensity as you get stronger.
Rest Days: Include at least 1-2 rest days per week for recovery.
Form First: Focus on proper form to prevent injuries and maximize effectiveness.
Incorporate these exercises into your routine, and you’ll build muscle and strength while improving your overall fitness.
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