Bodyweight Exercises for Home Workouts

As a beginner getting started with your first exercise program, you might be feeling pretty intimidated by the gym.

In fact, the thought of going into the free weight section may be enough to make you think twice about even going.


Bodyweight squat.

You need something more your speed.  Enter bodyweight exercises.

Bodyweight exercises can be a great way for any beginner to get themselves acquainted with the process of exercising as their body gradually adapts to the stressors being placed upon them.

Bodyweight exercises are also great because they won’t be as taxing on your joints as free weight exercises would be, ensuring you don’t overdo things as you get started.

This said, with all the many different bodyweight exercises out there, which ones should you focus on?

Let’s go over four exercises that will be key for any beginner to know.

Bodyweight Squats

The squat is a perfect move to learn as it’ll hit all the main muscles in the body including the squats, hamstrings, glutes, and calves.

You’ll even manage to hit your core as well while performing them, making them a great way to carve that set of abs you may want.

To advance body weight squats, place the hands up by your ears.  This will require you to balance your body weight, recruiting more muscle fibers in the process.

Bodyweight Lunges

Body Weight Lunges

Bodyweight Lunges (will small dumbbells)

Bodyweight lunges are another great go-to. This one works all the lower body muscles along with the core as well, and will also put your balance and agility to the test.

Note that there are different lunge variations that you can perform – stationary lunges, walking lunges, along with split squat lunges (with one foot up behind you on the bench).

All will work the body in a slightly different manner, so are great to learn and include in your workout routine.

As you do your lunges, be sure that you focus on maintaining as upright of a position with your back as possible.

This will help ensure that you are hitting the muscles as you should and also prevent back pain down the road.

Bodyweight Push-Ups

Body Weight Push Ups

Bodyweight Push Ups.

Bodyweight push ups are to the upper body what squats are to the lower.  This must-learn exercise is going to hit your chest, triceps, shoulders, biceps, and even your core to a small degree.

Take note that if you can’t perform full push-ups right from the start, that’s no reason to be discouraged.  Simply put your knees down and perform the modified version.

As you get good at regular pushups, don’t be afraid to challenge yourself even further.

Doing one arm push-ups, triangle push-ups, incline push-ups, or decline push-ups are all great ways to switch things up a bit.

Be sure as you perform these to keep the back flat at all times.

Bodyweight Pull Ups

Body Weight Pull Ups

Bodyweight Pull Ups.

Finally, consider bodyweight pull ups.  Now, these you may not be able to do on your own either as many people can’t.

Not to worry, simply have someone hold you as you move through the exercise, giving you a slight helping hand.

This will take some of the tension of your arms, allowing you to exercise the movement.

If you are working out on a large gym, you might also find an assisted pull-up machine, which will provide the same benefits.

If you can work towards performing these exercises three days a week, taking one day off between each session, it shouldn’t be long before you’re starting to notice great strength gains taking place.

Then, when you feel ready, you can advance into the weight lifting section of your gym, boosting your strength level up even higher from there.