how to ditch membership fees and expensive equipment

You don’t need a gym membership, dumbbells or expensive equipment to get stronger.

Since the beginning of time, we have had access to one piece of equipment essential to strength training – our own body.

Strength training without the use of external forces and equipment is called “bodyweight training.”

From push-ups and squats to boards and pull-ups, bodyweight training has become one of the most popular ways to exercise because it can be done anywhere – and for free.

So, what is it, why does it work and how do you get started?

What is bodyweight training?

Bodyweight training is simply you use your own body weight as resistance, instead of external weights such as barbells and dumbbells.

Common exercises include push-ups, squats, lunges and squats.

But bodyweight training can also use static holds that challenge your body without moving, like planks or yoga poses.

Bodyweight training can be used for any muscle group. Typically, we can divide exercises by type of movement and/or body area:

• upper body: push-ups, pull-ups, handstands
• lower body: squats, lunges, step-ups, glute bridges
• basics: squats, planks, mountain climbing
• full body: burpees, bear crawls, jump squats.

Bodyweight training can also be done using equipment: calisthenics is a style of bodyweight training that uses bars, rings and outdoor gyms.

What are the main forms?

Types of bodyweight training include:

• rhythmicity: often based on circuits (one exercise after another with minimal rest), dynamic and focusing the entire body. Calisthenics is a safe and effective method of improving functional strength, power and speed. especially for older people
• yoga: more static or fluid positions, with an emphasis on flexibility and balance. Yoga is typically a safe and effective method of treating and preventing musculoskeletal injuries supporting mental health
• Tai Chi: slower, more controlled movements, often with an emphasis on balance, posture and mindful movement
• suspension training: using straps or rings so that your body can be supported in various positions while using gravity and your own body weight as resistance. This type or training is suitable for older people until professional athletes
• resistance bands: Although not limited solely to body weight, resistance bands provide a portable, low-cost alternative to traditional weights. They are safe and effective improving strengthbalance, speed and physical function.

What are the advantages and disadvantages?

Bodyweight exercises have many advantages and disadvantages.

Pros:

• builds strength: A 2025 meta-analysis of 102 studies involving 4,754 older adults (average age 70) found that bodyweight training led to significant gains in strength – which was no different from people with free weights or machines. However, these benefits are not just for older people. Using resistance bands during bodyweight training can be as effective as traditional training methods in various populations
• Increases aerobic fitness: A 2021 study found that just 11 minutes of bodyweight exercise three times a week was effective for improving aerobic fitness
• available and free: bodyweight training allows you to avoid typical barriers to exercise such as access to equipment and facilities, meaning it can be done anywhere, without a gym membership
• supports functional movement: exercises such as squats and push-ups imitate everyday activities like getting up from a chair or getting up from the floor.

Defects:

• Difficulty increases over time: we can usually add weight to an exercise to increase the difficulty. When training with bodyweight, you need to get creative, such as slowing down the pace or switching to unilateral (unilateral or single-limb) movements.
• risk of plateau: there are high external loads more effective than training with your own body weight to increase maximum strength. This means that if you stick to bodyweight training alone, your strength gains will be more consistent than if you use machines or free weights.

Tips for getting started (safely)

As with any form of exercise, it is always best to talk to your doctor before starting.

If you’re ready to get started, here are some tips:

• start small: choose simple movements to start with and build on them as you gain strength, confidence and experience
• focus on form: think quality over quantity. Performing movements with good control and body position is more important than how much you can perform with poor control
• progress gradually: vary the number of sets or repetitions to make your exercise more difficult. You can change the movements from easier (knee push-ups) to more difficult (lowered push-ups) as you get stronger and need more challenge
• mix it up: use different types of bodyweight training, working different muscle groups and movements
• look for tips: contact your local representative exercise professionals or use apps like Nike training club to help you plan and progress.

Bodyweight training means you don’t need expensive equipment to improve your health. Whether you’re doing sit-ups at the park, push-ups at a kids’ soccer game, or yoga at home, your body is a portable gym.

With consistency, creativity and time, bodyweight exercises can help you build strength and fitness.