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<strong>Question:</strong>I'm a beginner and want to start bodyweight training. How should I begin?
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<strong>Answer:</strong>For someone with no prior fitness experience, the first issue to address isassessing your current physical condition.This can generally be determined through a physical examination. If you are healthy or have conditions that do not affect your ability to exercise (as per medical advice), you can start working out. However,it's not recommended to start with strength training immediately. Awakening your body is the most important initial step..
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<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3948%2Fadf3a0ab-b3df-11e7-ac53-015f2d150c38.jpg!640m0?generation=1715747971662013&alt=media" alt="1.jpg" style="width:100%"/>
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In the American College of Sports Medicine (ACSM) fitness trend rankings for 2015, 2016, and 2017, bodyweight training ranked first, second, and second, respectively. This shows that bodyweight training has been highly accepted and popular in recent years. Of course, this doesn't mean that no one used bodyweight training before; it's just that resistance training and equipment-based fitness became more well-known due to heavy promotion by commercial gyms and equipment manufacturers. In fact, decades ago, before strength training equipment existed, many fitness enthusiasts trained using just their bodies.
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<a href="javascript:void(0)" style="font-family: 微软雅黑; font-size: 16px; background-color: rgb(255, 255, 255);"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3948%2Ff5877426-b3de-11e7-ac53-015f2d150c38.jpg!640m0?generation=1715747972684954&alt=media" style="width:100%"/><br/></a></p><p><strong><br/></strong></p><p><strong>What is bodyweight training?</strong>
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As the name suggests, it involves using your own body weight to perform various exercises to achieve fitness goals.
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<a href="javascript:void(0)" style="font-family: 微软雅黑; font-size: 16px; background-color: rgb(255, 255, 255);"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3948%2F0ddadb45-b3df-11e7-ac53-015f2d150c38.jpg!640m0?generation=1715747973474719&alt=media" style="width:100%"/><br/></a></p><p style="text-align: center;"><a href="javascript:void(0)" style="font-family: 微软雅黑; font-size: 16px; background-color: rgb(255, 255, 255);"><br/></a></p><p><strong>What types of bodyweight training are there?</strong>
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Based on the definition of bodyweight training, we have roughly categorized the types of bodyweight training in competitive sports and general fitness.
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<a href="javascript:void(0)" style="font-family: 微软雅黑; font-size: 16px; background-color: rgb(255, 255, 255);"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3948%2F2b1f6a83-b3df-11e7-ac53-015f2d150c38.jpg!640m0?generation=1715747974670102&alt=media" style="width:100%"/><br/></a></p><p><font color="#00bc71">Competitive sports (Olympics, World Championships):</font><font color="#595959">Gymnastics, rhythmic gymnastics, competitive aerobics, acrobatics, trampoline, diving, martial arts, etc., all fall under the category of bodyweight training.</font>
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<a href="javascript:void(0)" style="font-family: 微软雅黑; font-size: 16px; background-color: rgb(255, 255, 255);"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3948%2F342072c5-b3df-11e7-ac53-015f2d150c38.jpg!640m0?generation=1715747975698861&alt=media" style="width:100%"/><br/></a></p><p><font color="#00bc71">General fitness (non-competitive, performance, or fitness activities):</font><font color="#595959">Dance (Chinese dance, ballet, Latin, jazz, modern, street dance, etc.), yoga, Pilates, street workouts, parkour, etc., can all be considered forms of bodyweight training.</font>
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<a href="javascript:void(0)" style="font-family: 微软雅黑; font-size: 16px; background-color: rgb(255, 255, 255);"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3948%2F783fd55f-b3df-11e7-ac53-015f2d150c38.jpg!640m0?generation=1715747976771207&alt=media" style="width:100%"/><br/></a></p><p style="text-align: center;"><a href="javascript:void(0)" style="font-family: 微软雅黑; font-size: 16px; background-color: rgb(255, 255, 255);"><br/></a></p><p><strong>What are the benefits of bodyweight training?</strong>
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1. Free and flexible training methods
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2. Efficient and practical exercises
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3. Diverse and interesting training content
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4. No need for specific locations (gyms)
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5. No need for specific equipment (barbells, dumbbells, fixed machines)
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6. Adjustable training intensity
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7. Suitable for both beginners and advanced practitioners
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8. Naturally healthy and energetic body
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9. Development of both physical abilities and skills
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10. Comprehensive development of physical functions and fitness
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Besides building muscle strength and shaping a good physique, bodyweight training also enhances flexibility, coordination, agility, explosiveness, and other physical qualities. These abilities can be effectively transferred to other sports and fitness activities.
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<a href="javascript:void(0)" style="font-family: 微软雅黑; font-size: 16px; background-color: rgb(255, 255, 255);"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3948%2F606988da-b3df-11e7-ac53-015f2d150c38.jpg!640m0?generation=1715747977521726&alt=media" style="width:100%"/></a></p><p><strong><br/></strong></p><p><strong>Where should beginners start with bodyweight training?</strong>
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Beginners can start with squats (lower body strength) and push-ups (pushing strength), and later add pull-ups (pulling strength) and core strength exercises. Push-ups and pull-ups can start from a standing position and gradually increase in difficulty until you can perform one-handed movements. Core exercises include leg raises, sit-ups, short bridges, and V-ups. Squats can start with two-legged squats and progress to one-legged squats. This forms a training phase that allows you enough time to master these movements and increase intensity.
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As the difficulty of the exercises increases, so will your muscle strength and fitness level, achieving your fitness goals.
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<a href="javascript:void(0)" style="font-family: 微软雅黑; font-size: 16px; background-color: rgb(255, 255, 255);"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3948%2F6fb763b0-b3df-11e7-ac53-015f2d150c38.jpg!640m0?generation=1715747978362652&alt=media" style="width:100%"/><br/></a></p><p style="text-align: center;"><a href="javascript:void(0)" style="font-family: 微软雅黑; font-size: 16px; background-color: rgb(255, 255, 255);"><br/></a></p><p>Finally, I want to emphasize that bodyweight training is suitable for all ages, genders, and fitness levels. So, bodyweight training is for everyone! When you're ready, let's start bodyweight training together!
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*Some images in the article are sourced from the internet. Please inform us if there is any infringement, and we will remove them.</p>
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