Julio Neves
Strength training isn’t all about heavy barbells and fancy gym equipment. While lifting weights can be effective, you don’t always need external resistance to build strength. Bodyweight exercises harness your own weight as resistance, offering a versatile, effective, and accessible way to train. Whether you’re at home, traveling, or just looking to mix up your routine, bodyweight exercises provide a fantastic way to build strength, improve mobility, and enhance endurance.
In this article, we’ll explore the 10 best bodyweight exercises for strength training. These moves are perfect for all fitness levels, and many can be modified or progressed to suit your needs. Let’s dive in!
1. Push-Ups
Why They Work
Push-ups are the cornerstone of bodyweight strength training, primarily targeting the chest, shoulders, and triceps. They also engage the core and stabilize muscles, making them a full-body exercise.
How to Do It
- Start in a high plank position with your hands directly under your shoulders.
- Keep your core engaged, forming a straight line from head to heels.
- Lower your chest toward the floor, keeping elbows at a 45-degree angle.
- Push back up to the starting position.
Variations
- Beginner: Knee Push-Ups
- Intermediate: Diamond Push-Ups (hands close together)
- Advanced: Archer Push-Ups or Clap Push-Ups
Pro Tip
Don’t let your hips sag or pike up—maintain a solid plank throughout the movement.
2. Squats
Why They Work
Squats are a powerhouse exercise for the lower body, targeting the quads, glutes, hamstrings, and calves. They also improve balance and core stability.
How to Do It
- Stand with feet shoulder-width apart, toes slightly turned out.
- Lower your body by pushing your hips back and bending your knees.
- Go as low as you can while keeping your heels on the ground.
- Push through your heels to return to standing.
Variations
- Beginner: Half Squats
- Intermediate: Jump Squats
- Advanced: Pistol Squats (one-legged squats)
Pro Tip
Keep your chest lifted and avoid letting your knees collapse inward.
3. Pull-Ups
Why They Work
Pull-ups are an incredible exercise for building upper body strength, particularly in the lats, biceps, and rear shoulders. They’re also a great test of overall strength.
How to Do It
- Grip a pull-up bar with palms facing away, hands shoulder-width apart.
- Hang with arms fully extended.
- Pull your chin above the bar by engaging your back and biceps.
- Lower yourself back down with control.
Variations
- Beginner: Assisted Pull-Ups (using a band) or Negative Pull-Ups
- Intermediate: Chin-Ups (palms facing you)
- Advanced: Wide-Grip or Archer Pull-Ups
Pro Tip
Avoid swinging or using momentum. Control each movement for maximum strength gains.
4. Planks
Why They Work
Planks target the core like no other, building isometric strength in the abs, obliques, and lower back while engaging the shoulders and glutes for stability.
How to Do It
- Start in a forearm plank position with elbows under shoulders.
- Engage your core, forming a straight line from head to heels.
- Hold the position for as long as possible.
Variations
- Beginner: Knee Planks
- Intermediate: Side Planks
- Advanced: Plank with Shoulder Taps or Plank to Push-Up
Pro Tip
Focus on quality over duration—don’t let your hips sag or rise.
5. Lunges
Why They Work
Lunges are fantastic for unilateral strength, targeting the quads, hamstrings, and glutes while improving balance and stability.
How to Do It
- Step forward with one foot, lowering your body until both knees form 90-degree angles.
- Keep your front knee over your ankle.
- Push back to the starting position and repeat on the other side.
Variations
- Beginner: Static Lunges
- Intermediate: Walking Lunges
- Advanced: Jumping Lunges
Pro Tip
Keep your torso upright and avoid letting your front knee travel past your toes.
6. Dips
Why They Work
Dips target the triceps, chest, and shoulders. They’re a compound exercise that builds pressing strength.
How to Do It
- Find parallel bars or a sturdy surface like a bench.
- Lower your body by bending your elbows, keeping them close to your sides.
- Push back up until your arms are straight.
Variations
- Beginner: Bench Dips
- Intermediate: Parallel Bar Dips
- Advanced: Weighted Dips
Pro Tip
Avoid shrugging your shoulders; keep them down and away from your ears.
7. Burpees
Why They Work
Burpees combine strength and cardio, engaging the entire body. They build explosive power and improve endurance.
How to Do It
- Start in a standing position.
- Drop into a squat, placing your hands on the ground.
- Kick your feet back into a plank.
- Return your feet to the squat position, then jump up.
Variations
- Beginner: Step Back Burpees
- Intermediate: Standard Burpees
- Advanced: Burpees with a Push-Up or Jump Tuck
Pro Tip
Pace yourself—burpees are as much about stamina as strength.
8. Glute Bridges
Why They Work
This exercise isolates the glutes and hamstrings while strengthening the lower back and improving hip mobility.
How to Do It
- Lie on your back with knees bent, feet flat on the floor.
- Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Lower back down with control.
Variations
- Beginner: Standard Glute Bridge
- Intermediate: Single-Leg Glute Bridge
- Advanced: Glute Bridge March
Pro Tip
Squeeze your glutes at the top for maximum activation.
9. Handstand Push-Ups
Why They Work
This advanced exercise builds tremendous shoulder and tricep strength while improving balance and core stability.
How to Do It
- Kick up into a handstand against a wall.
- Lower your head to the ground by bending your elbows.
- Push back up to full arm extension.
Variations
- Beginner: Pike Push-Ups
- Intermediate: Wall-Assisted Handstand Push-Ups
- Advanced: Free-Standing Handstand Push-Ups
Pro Tip
Focus on controlling the descent to build strength and avoid injury.
10. Mountain Climbers
Why They Work
Mountain climbers combine core activation with cardiovascular conditioning, making them a dynamic, full-body strength exercise.
How to Do It
- Start in a high plank position.
- Drive one knee toward your chest, then switch legs in a running motion.
- Maintain a steady rhythm while keeping your hips low.
Variations
- Beginner: Slow Mountain Climbers
- Intermediate: Standard Mountain Climbers
- Advanced: Cross-Body or Spider Mountain Climbers
Pro Tip
Keep your movements controlled—don’t let momentum take over.
Why Bodyweight Exercises Work for Strength Training
Bodyweight exercises rely on functional, natural movements that mimic real-life activities. They:
- Build foundational strength without the need for equipment.
- Improve mobility and flexibility, reducing injury risk.
- Enhance core stability, crucial for overall strength and posture.
- Boost endurance and cardiovascular health.
How to Build a Bodyweight Strength Training Routine
To maximize results, include these exercises in a balanced routine. Here’s a sample 3-day split:
Day 1: Upper Body
- Push-Ups (3 sets of 10-15)
- Dips (3 sets of 8-12)
- Pull-Ups (3 sets of 6-10)
Day 2: Lower Body
- Squats (3 sets of 15-20)
- Lunges (3 sets of 10 per leg)
- Glute Bridges (3 sets of 12-15)
Day 3: Core and Cardio
- Planks (3 sets of 30-60 seconds)
- Mountain Climbers (3 sets of 20-30 seconds)
- Burpees (3 sets of 10-12)
Final Thoughts
Bodyweight exercises are proof that you don’t need a gym membership to get strong. With dedication and consistency, these 10 movements can help you build strength, enhance athleticism, and improve your overall fitness. The best part? You can do them anytime, anywhere.
So, lace up your shoes, find a little space, and start moving. Your stronger self is waiting!
