Bodyweight Exercises For Beginners – Everything You Need To Know

Bodyweight exercises are the perfect way to get started on your fitness journey.

Whether you’re starting from scratch or have tried and failed at working out in the past, bodyweight exercises are effective and convenient. 

They can fit into almost anyone’s lifestyle, so there’s no more excuses not to work out.

Check out these tips and guidelines to getting started with bodyweight exercise today!

Should Beginners Start With Bodyweight Exercises?

Beginners should always start with bodyweight exercises, as they are the best way to get comfortable moving your own weight. 

The muscle-building and fat-burning power of bodyweight training come from your body’s own natural ability to adapt, not from an external stimulus like a heavier weight or more challenging movements. 

These adaptations take place in response to two different types of stimuli: overload and progression. 

Overload refers to lifting enough weight so that you can’t do another repetition; when you do this over time, you’ll see increased strength and endurance. 

Progression refers to doing more reps or sets than you did last time, which helps build muscle.

Progression is also key because it enables us to continue improving our fitness level even after we’ve already reached our goals. 

By starting with bodyweight exercises you are giving yourself time to work on the correct form before adding external stresses like heavy weights.

But adding more weight isn’t the only way to apply overload. 

Simply by slowing down an exercise and spending more time under tension is effective.

There are also more difficult variations of most bodyweight movements. 

Take push-ups for example. Changing where your hands are completely changes the intensity of the movement.

Wide hands, narrow hands, or even by elevating your legs you can take a push-up further.

Benefits Of Bodyweight Workout For Beginners

bodyweight workout plan for beginners - man assisted woman with pull up

The benefits of bodyweight workouts for beginners are vast.

But the most important thing to remember is that no matter how much resistance you use, there is a level of intensity that you can achieve without any equipment whatsoever. 

This means that even if you’re lacking in funds or space, bodyweight workouts can be great for getting and staying in shape. 

– Bodyweight exercises allow you to work on your balance, coordination, and stability all at the same time as your muscles work to keep you upright. 

– This type of workout allows for the full range of motion. When using weights or machines, it’s often necessary to sacrifice full range of motion in order to safely perform an exercise; not so with bodyweight workouts! 

– They are also easy on joints and connective tissue due to their lack of stress. 

– Finally, this type of training has been shown to have better long-term results than other forms because there’s more emphasis placed on functional movements rather than appearance.

Can I Build Muscle With Just Bodyweight Eexercises?

Muscle growth is primarily dependent on three factors: Diet, Rest, and Exercise.

For example, if you’re following a balanced diet but not getting enough rest or exercising, you will see much slower progress than someone who is also following a balanced diet but also exercising and getting plenty of rest. 

Body weight exercises are a great way to exercise because they don’t require any equipment or heavy lifting, meaning that it’s easier to find time for them in your day. 

Sure lifting weights is the most common way to do it.

But all you need is to give the muscles resistance for them to grow and you can do this fine with bodyweight exercises. 

Have a look at this video below of the time I tried a calisthenics workout and you tell me if you think you can build muscle with bodyweight only. 

Can I Build Muscle Without Protein?

Protein is the building block for muscle growth, so you need to consume enough of it. 

If you’re a beginner who doesn’t have a lot of weight to lose and wants to build muscle, it’s usually recommended that you consume around 0.8-1g of protein per pound of body weight. 

This means if you weigh 150 pounds, you should aim for 120-150g per day.

Protein supplements are also an option if you don’t like meat or dairy products or are lactose intolerant. 

Whey protein is one popular choice because it’s easy on the stomach and has a high level of essential amino acids needed for muscle growth.

muscle builders, supplements, pre workout, sport nutrition, health and wellness

What Foods Are Highest In Protein?

The most important part of any muscle building diet is protein.

Protein provides the amino acids necessary for muscle growth and repair, making it a key player in the process. 

It’s important to get enough protein from both food and supplements but how much you need will vary depending on your size, goals, age and activity level. 

Protein needs are increased for larger people who want to build muscle or those who are recovering from injury or illness. 

Here is a list of the five highest protein foods: 

  1. Eggs – 18 grams of protein per egg. 
  2. Beef – 17 grams per 3 ounce serving.
  3. Poultry – 24 grams per 3 ounce serving.
  4. Fish – 20-25 grams per 3 ounce serving.
  5. Beans/Nuts – 15-30 grams depending on type.

Can I Do Bodyweight Exercises Every Day?

You can do bodyweight exercises for as many days as you want and you can definitely build muscle with just bodyweight. 

But, it’s important to remember that it is best to mix up your workouts and not do the same thing every day.

If you repeat the same workout over and over again, your muscles will get used to it and they won’t be able to grow or get stronger. 

Plus, variety is good because if one muscle group gets too strong while others are lagging behind, you’ll need a few different exercises to fix that imbalance.

You also want to have a few rest days.

If you don’t let your muscles recover they can’t grow back bigger and stronger.

Can You Get Ripped With Just Bodyweight Exercises?

bodyweight workout plan for beginners - behind shot of a man doing a pull up

Building muscle is different than losing weight or toning up.

It’s not just a matter of burning more calories through exercise than you take in by eating, although that is important too. 

Muscle burns calories faster than fat does.

The more muscle you have, the higher your metabolism rate will be and the easier it’ll be to maintain your weight loss goals. 

After all, getting ripped happens in the kitchen. It doesn’t matter how you are exercising if you’re not eating correctly.

To lose weight you need to be eating fewer calories than you use.

Best Exercises For Building A Six Pack And Lower Abs

The best way to build your six-pack and lower abs is to do a combination of different exercises that target those muscles.

Below are the top five exercises you should be doing:

1. Plank 

bodyweight workout plan for beginners - man correcting another mans form on a plank hold

This exercise is great for strengthening your core, but also because it’s really low impact.

Start by lying on your stomach and then push yourself up so that you’re balancing on your toes, hands, and elbows. 

Keep this position for as long as possible without putting weight on your knees or buttocks.

Add twists for an even more effective workout.

2. Bicycles 

bodyweight workout plan for beginners - man-doing-bicycle-sit-ups

This exercise targets both the lower back and abdominal muscles while also working the upper body by having to use opposing arm and leg movements. 

Sit upright on the floor with your legs extended out in front of you, feet together.

Lift one hand off the ground and reach down with that hand to touch the opposite knee. 

Bring your elbow towards your knee while lifting your other hand off (perpendicular to) and touch that same-side knee; keep alternating arms until time runs out (make sure not to lift either elbow too high).

Increase difficulty by adding a push-up during each set.

3. Push Ups 

bodyweight workout plan for beginners - a man doing a press up

Push-ups work all three parts of the body: chest, shoulders, and triceps, along with stabilizing muscles like abdominals and hips. 

By starting in a plank position with your hands shoulder-width apart and pushing straight up from there, you’ll engage the whole body.

If this is too easy, try elevating your feet on something tall (like a bench), or put your knees on the ground.

4. Mountain Climbers 

bodyweight workout plan for beginners - woman-doing-mountain-climbers

In a total-body move, mountain climbers start by laying face down flat on the ground, then pull one knee into their chest at a time while keeping both sets of toes firmly planted on the floor. 

In addition to engaging almost every muscle group, they’re great for toning those butt cheeks. 

5. Jumping Jacks 

bodyweight workout plan for beginners - woman-performing-toe-touches

It sounds simple enough — just jump up in the air quickly and land — but jumping jacks are anything but basic when done correctly! 

Besides building endurance, these fast bursts of movement will strengthen your legs and boost your cardiovascular fitness levels.

Not only can you do them anywhere, anytime, but jumping jacks are fun too!

6. Lying Leg Raises 

bodyweight workout plan for beginners - man-performing-lying-leg-raise

Lie on the ground and raise both legs to a 90-degree angle while keeping them straight.

Hold this position for 20 seconds before lowering them back down again to repeat 10 times. 

Make sure that the backs of your legs stay parallel to the floor throughout the entire motion. 


The truth is that bodyweight workouts can work really well for beginners.

If you’re just starting out, the best thing you can do is to start with exercises that only require your own weight. 

There are many great benefits to bodyweight training and it’s a perfect way to get started if you don’t want to purchase any equipment.

The biggest benefit for me is being able to train when and where I want. If this sounds like something you like, get your FREE copy of my EBook.

Train Wherever The F*ck You Want!

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