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Best Body weight Exercises For Strength Training

best body weight exercises

In the realm of fitness, body weight exercises stand as testament to the concept that sometimes, simplicity is key. Whether you’re constrained by space, equipment, time, or even budget, there’s always a bodyweight exercise to challenge you. These exercises leverage your own weight to build strength, improve flexibility, and boost endurance.

The Best Body Weight Exercises: Unleashing the Power of Your Own Weight

The Power of Bodyweight Training

Before diving into the specific exercises, it’s essential to understand why bodyweight training holds tremendous value:

Versatility: You can perform these exercises almost anywhere, from your living room to a hotel room.

No Equipment Needed: While certain tools can augment your training, they’re not essential.

Builds Functional Strength: These exercises often engage multiple muscle groups, promoting holistic strength and better movement patterns.

Adaptable to Any Fitness Level: Beginners and seasoned athletes alike can benefit from and be challenged by bodyweight training.

The Best Body weight Exercises


  • Muscles Worked: Chest, shoulders, triceps, and core.
  • Technique: Begin in a plank position with hands positioned slightly wider than shoulder-width apart. Keeping your body in a straight line, lower yourself until your chest almost touches the ground. Push back up to the starting position.
  • Variations: Diamond push-ups, wide push-ups, incline, and decline push-ups.

Squats: Body Weight Exercises

  • Muscles Worked: Quads, hamstrings, glutes, and core.
  • Technique: Stand with feet shoulder-width apart. Lower your body as if sitting in a chair until thighs are parallel to the ground. Return to the starting position.
  • Variations: Jump squats, pistol squats, and sumo squats.


  • Muscles Worked: Back, biceps, and shoulders.
  • Technique: Using a pull-up bar, grip it shoulder-width apart. Pull yourself up until your chin is above the bar. Slowly lower back down.
  • Variations: Chin-ups, wide grip pull-ups, and neutral grip pull-ups.


  • Muscles Worked: Quads, hamstrings, and glutes.
  • Technique: Stand upright. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
  • Variations: Reverse lunges, lateral lunges, and jumping lunges.

Planks: Body Weight Exercises

  • Muscles Worked: Core, shoulders, and back.
  • Technique: Start in a forearm position, keeping your body in a straight line from head to heels. Hold this position.
  • Variations: Side planks, plank to push-up, and plank leg lifts.

Tricep Dips:

  • Muscles Worked: Triceps.
  • Technique: Using a bench or chair, place your hands shoulder-width apart behind you. Extend your legs out in front. Lower your body until your elbows are at a 90-degree angle, then push back up.
  • Variations: One-legged tricep dips or dips with feet elevated.


  • Muscles Worked: Full body.
  • Technique: Start standing. Drop into a squat position, place your hands on the ground, kick your feet back into a plank position, do a push-up, return to squat, and jump up.
  • Variations: Half burpees, burpee pull-ups, or burpee tuck jumps.

Mountain Climbers: Body Weight Exercises

  • Muscles Worked: Core, shoulders, quads, and hamstrings.
  • Technique: Start in a plank position. Drive one knee toward your chest and quickly switch legs, as if you’re running in place.
  • Variations: Cross-body mountain climbers or slow mountain climbers.

Programming Bodyweight Workouts

To maximize the benefits of these exercises, consider the following:

  • Routine Structure: Combine upper body, lower body, and core exercises for a balanced routine.
  • Progressive Overload: Increase the number of repetitions, sets, or intensity over time to challenge your muscles and achieve growth.
  • Consistency is Key: Aim for 3-5 days a week of bodyweight training for noticeable results.


Body weight exercises offer a world of fitness opportunities. Whether you’re a beginner or a seasoned athlete, the power and versatility of using your own weight can deliver outstanding results. Embrace these exercises, adapt them to your fitness level, and watch as they transform your physique and improve your overall well-being.

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    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.