Bodyweight training is often overlooked, but it's one of the most accessible, effective, and versatile forms of exercise out there. No equipment. No excuses. Just your body and gravity working together to build strength, endurance, and mobility.
In this episode, we cover:
- The benefits of bodyweight training: from improved functional fitness to reduced inflammation
- How it compares to weight training – and why you don’t need to choose sides
- How to start safely as a grown-up (hint: start slow, prioritize form, and listen to your body)
- The five key movement patterns: push, pull, squat/lunge, hip hinge, and core
Your First Month Game PlanWeek 1-2: Foundation Building
- Wall push-ups: 2 sets of 8-12
- Chair-assisted squats: 2 sets of 8-12
- Modified planks (on knees): Hold for 15-30 seconds
- Standing marches: 2 sets of 10 each leg
Week 3-4: Gentle Progression
- Incline push-ups (hands on a step): 2 sets of 8-12
- Bodyweight squats (using chair for balance if needed): 2 sets of 10-15
- Full planks: Hold for 20-45 seconds
- Step-ups on a low step: 2 sets of 8 each leg
Frequency: Start with 2-3 times per week, with at least one rest day between sessions.
Practical Example: Push-up ProgressionWall Push-up → Incline Push-up → Knee Push-up → Standard Push-up → Diamond Push-up → Decline Push-up → Archer Push-up → One-arm Push-up
When you can perform 10-15 reps with good form, advance to the next variation or add sets/reps.
The Pump App: https://arnoldspumpclub.com/?rh_ref=99c9d9ed
Whether you’re getting back into fitness or looking for something sustainable, bodyweight training meets you where you are.
Weekly Challenge: Try one movement from each category, 3–4 times a week or follow the Game Plan above.
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Additional resources are available in the links below.
- Bodyweight and Combined Training Reduce Chronic Low-Grade Inflammation and Improve Functional Fitness of Postmenopausal Women
- A Systematic Review and Meta-Analysis of Resistance Training on Quality of Life, Depression, Muscle Strength, and Functional Exercise Capacity in Older Adults Aged 60 Years or More
- High-Speed Bodyweight Resistance Training Improves Functional Performance Through Maximal Velocity in Older Females.
- Effects of bodyweight and traditional resistance training on the functionality of elderly people: a randomized clinical trial
- CDC "Growing Stronger" Strength Training Guide (pdf)
- Older Adult Activity: An Overview | Physical Activity Basics | CDC
2025/09/164 分