With gyms being closed and the demand for workout equipment exceeding its supply, we were forced to work out with just body weight. I have always been a big proponent of body weight training. It’s important to not only know how to lift external loads such as weights, bags of groceries, boxes, etc, but also move your body well with its own weight. As exciting as it is to lift heavy, you should be able to move well and with strength even if its just push ups or body weight squats. You will be in your body for as long as you live, so its vital to take care of yourself and move well.
As part of my training protocol, I assess my clients’ movements patterns to see how well they move, if they have pain when they are in certain movements, or if they have any compensations. These are all done with just their body weight. I want to watch how they move without any load. If they can move proficiently and painlessly with just their body, then I know I can add load. If they can’t, then we need to figure out how they can move better before they can move more. You want a solid foundation with moving your body before any other variables like weights, machines, etc. When I was assessing in person, I would use the Functional Movement Screen (FMS), but now I have them perform an overhead squat, leg raise, and shoulder reach. It’s quick and easy and tells me so much about their mobility and stability.
When starting any form of training, starting out simple is better! Some of my favorite body weight exercises are glute bridges, squats, split squats, push ups, and planks. You can start with 2 – 3 sets at 12 – 15 reps. Since it’s body weight, I recommend doing more reps. This is more endurance training.
If you’re looking to get more creative with your body weight exercises or want new ways to work out without any equipment (besides a mat), I am teaching a Total Body Toning Class on Tuesdays and Thursdays at 7 AM PST! Tuesday will be a beginner class and Thursday will be an intermediate/advanced class. It will consist of a warm up, circuits, and a cool down/stretch. I will be teaching my favorite body weight exercises while throwing my own spin on these moves. These classes are all on Zoom! To sign up, please message me. Your first class is free! I hope to see you in class!
