How Far Can Bodyweight Training Take You?

How far can bodyweight training take you realistically? After all, you’re not lifting weights, and you can do these workouts from home, or anywhere you choose for that matter.

What I’ve learned is one of the best ways to build muscle is to use only bodyweight exercises. These are great for people who don’t have access to the gym, but calisthenics is also a perfect fit for a gym goer looking for a change in his or her routine.

You can train your muscles anywhere, including the beach, park, or even in your backyard. The only equipment you need is a pull-up bar. However, if you don’t have access to any equipment, you can still use your own body weight for many calisthenics exercises just about anywhere.

Bodyweight Training Builds Muscle

Bodyweight training is a great way to build muscle. It can improve strength and build an aesthetically balanced upper and lower body. Gymnasts train this way, and they do it without using weights. You can mimic their moves to build an excellent muscle foundation.

Some of the most effective exercises to use to build a solid bodyweight foundation are push-ups, pull-ups, lunges, squats, and more.

Some great bodyweight exercises to work on leg strength is with pistol squats, or hip thrusts.  There are countless other lower body exercises that require only your bodyweight, and they’re tough!

While those exercises can build up your leg muscles and glutes, there are others that build upper body strength.  Bodyweight training is a great way to get a full-body workout without having to spend a fortune on expensive equipment.

What Are Other Benefits Of Bodyweight Training?

There are many benefits of bodyweight training.  Calisthenics is a fantastic way to develop lean mass. It’s also one of the best options available for anyone looking to get into shape without needing access to a gym.

It’s also a great choice because it reduces the risk of injury compared to weight training. The benefits of this type of workout are many. While it can be beneficial to your overall health, by following a solid routine, you can also develop a lean and toned physique.

If your goal is to build muscle, you can do a wide range of bodyweight exercises.   And my suggestion would be to add tension and volume to your workouts by following a solid plan.  I’ve learned all my bodyweight movements from this program here.

Combining the right movements in calisthenics can help you develop a strong core and body overall.

Bodyweight Training For Beginners

As a beginner, the best way to begin building muscle with bodyweight training is to simply replace traditional weights with your bodyweight. The weight of your body is all that’s needed to build lean muscle and add mass to your overall physique, and a solid bodyweight training can help you get there.

It will also help you to develop your muscles as you repeat the movements and increase the intensity of them. You can do these exercises anywhere, which is a huge plus, while at the same time developing your physique.

Because bodyweight training is an excellent way to build muscle if you don’t have access to weights, the key is to increase the volume and weight of each exercise incrementally and to use a combination of different exercises throughout the week.

I suggest doing bodyweight training at least three times a week to maximize muscle growth. In order to make these workouts effective, you must incorporate a strategic diet plan that incorporates the right type of food.

If you’re looking to gain weight, then this would be a good diet for you.

If you’re looking to burn off extra fat first, then this is where I’d begin.

What Is Required Of You To Begin?

You don’t necessarily have to have adequate strength and endurance before you start a workout. If you can’t do a certain exercise, there are always variations of most.

For instance, if you can’t do a one-arm push-up yet, then begin with assisted push-ups. If you can’t do a handstand push-up yet, begin with pike presses. I found that working my way up to the most difficult exercise helps me build muscle gradually.

The more muscles you train, the more metabolic stress you will feel. In addition, bodyweight exercises require fewer breaks, which means you can build muscle size more effectively. A lot of people aim for a high repetition count and lower resistance at first.

Start Basic And Increase Intensity

My biggest tip is to start at a level that’s easy for you and work your way up to harder and more complex movements. Begin with simple variations with the least resistance, and increase intensity week after week.

A popular bodyweight exercise is a handstand push-up. It’s an excellent way to develop strong shoulders and arms. Similarly, pistol squats and Romanian deadlifts are effective for building muscle. By performing compound moves, you can train your entire body.

This is an ideal method of building muscle if you are not in a position to lift free weights. If you don’t have access to a gym, you can try these workouts at home. And even if you do go to the gym, these workouts can be more effective than lifting free weights.

A Powerful Bodyweight Training Routine

After hitting brick walls for years of different training routines, I actually stripped off substantial fat (15 pounds of it to be exact), and built up lean muscle in only a matter of months.


If you’re looking to get into shape with bodyweight training, then Movie Star Body is absolutely fantastic. As far as I’m concerned, nothing else in the fitness industry comes close to the effectiveness of that program.

Bodyweight Training In Summary

So how far can bodyweight training take you? You might be surprised at just how lean and defined you can get doing calisthenics training. By adding resistance to your workouts, you can begin to build solid muscle mass as well as long as you’re also eating enough.

When you feel you’ve plateaued on your strength and gains, that’s when items like a dip belt and weighted vest come into play. You can easily make pull-ups and push-ups more difficult with added resistance.

I added these into my arsenal of equipment and they’ve been instrumental in helping me build more solid mass while continuing to follow bodyweight training as my main workout.

I hope you found this article to be helpful.  If you have any questions at all, please let me know and I’ll be more than happy to get back to you as soon as possible.  Thanks!

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