Man doing bodyweight training exercising

Are you looking to drop pounds, build lean strong muscle, and take your workouts to the next level? The secret to getting there is through bodyweight training.

Rather than lifting weights, your own bodyweight and gravity will be your new secret weapons. You’ll gain strength, flexibility and cardiovascular fitness all at the same time. You’ll also improve your sleep, metabolism, bones, immunity, and mood! Plus, with so many workouts and variations, you’ll never be bored. It’s a win-win all around.

Let’s dive in deeper and look at the top 10 benefits of bodyweight training:

1. Builds Lean Muscle Mass

Bodyweight training increases your lean muscle mass which naturally declines as you get older. Muscle plays a huge role in keeping a strong metabolism and maintaining a healthy weight. The more lean muscle you have, the higher your BSR (Basal Metabolic Rate) which is the number of calories you burn if you did absolutely nothing all day. You want your BSR to be high so you can burn more calories when you’re relaxing on the couch or sleeping. Always remember, muscle burns more calories than fat does.

2. Combines Cardio & Strength

With bodyweight circuits, less time is wasted shuffling from one weight lifting machine to the next. This means you get higher heart rate elevations and more calories burned in between exercises. Bodyweight training is super efficient since you can combine short bursts of cardio (jumping jacks or mountain climbers) and then follow it up with strength training (push-ups or squats) to keep your heart pumping.

3. Burns Fat Faster

A great bodyweight circuit has a major impact on your metabolism. If you’re looking to shed some pounds, try incorporating burpees and lunges into your workout routine to torch some calories. The harder you work your body, the more calories you burn, resulting in fat melting off your body rapidly.

4. Builds Core Strength

Believe it or not, your core is not just your abs. It takes 29 muscles to make up the core, and most bodyweight movements engage all of them. Your lower back, arms, and legs also contribute to a strong core. Better core strength improves posture, relieves back stress, and provides stronger overall body strength.

5. Healthier Heart

Any type of exercise that causes the heart to pump blood will reduce blood pressure levels and improve circulation. When your heart is constantly being strengthened by exercising regularly, it will adapt and get better and better at its job allowing you to slowly increase your fitness level. Bodyweight training is tied to fewer risks of heart attacks/strokes, increase longevity, and even preventing cancer.

6. Improves Cognitive Function

Bodyweight training helps brain cells to regenerate as we get older. It also lowers inflammation and oxidative stress which are directly tied to Alzheimer’s disease and dementia later on in life. Seniors who strength train are mentally sharper than those who do not.

7. Improves Joint & Bone Health

Increasing your muscle mass means stronger muscles and extra protection of joints and bones. It also protects your skeletal frame which prevents fractures, falls, and osteoporosis.

8. Perfect for Any Fitness Level

Bodyweight exercises can be modified to challenge anyone from beginners to avid gym lovers. You can make any exercise harder by adding more reps, sets, or increasing the workout time. For example, you can make pushups even harder by doing a pushup and clapping your hands in the air at the top (clapping pushups).

9. You’ll Never Be Bored

Rather than just pounding the treadmill for hours day after day, bodyweight training incorporates many different types of new exercises. From bicep curls to lunges, you can spice up your routine every day. This can help you break through plateaus, relieve boredom, and progress your fitness level to the next level.

10. Improves Flexibility

Bodyweight exercises ensure your joints are strong and moving freely. This can reduce risks of exercise-related injuries. A great example is yoga, as it incorporates flexibility and strength while improving flexibility.

Bottom line, bodyweight training offers many benefits that other forms of resistance training miss the mark on. The workout options are endless, so it’s important to experiment and find a great circuit that works for your fitness level. You’ll reap all of the above benefits, feel better, look better, and enjoy overall improved health!

Stay Healthy My Friends

Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center.

Visit his Web site at: or email at or call 805.499.3030.

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