Who needs an expensive gym membership when you can have everything you need for effective strength training right at your fingertips?
Your own body weight is the ultimate training tool – functional, flexible and usable anywhere.
Whether you are just starting out or an experienced athlete, you can build strength, stability and mobility with bodyweight exercises.
Here are the 7 best exercises to make you strong – without any equipment!
Why is bodyweight training effective for building strength?
Bodyweight training may seem simple, but it is an effective way to strengthen your muscles and get your body in top shape.
Here are the reasons why it works:
Progressive overload: You can continuously increase the resistance with your own body weight, e.g. by performing the exercises more slowly, training on one leg or using more challenging variations.
Whole-body approach: Many exercises not only train isolated muscles, but also improve your stability and mobility at the same time.
Functional strength: In contrast to machines, bodyweight training uses natural movement patterns that also make you stronger and more resilient in your everyday life.
How often should I do bodyweight training to build strength?
It depends on your fitness level, your goals and how much recovery time you need! To get the most out of your training, it's important to find a balance between exertion and recovery.
For beginners: 2-3 training sessions per week
If you are new to bodyweight training, you should give your body enough time to get used to the strain. Two to three training sessions per week are enough to make progress and avoid injuries.
Why? Your body needs time to adapt to new movements. Recovery is especially important for exercises that require strength and technique, such as pull-ups or pistol squats.
Example plan:
Monday: full body workout
Wednesday: rest or mobility workout
Friday: full body workout
For advanced users: 4-5 training sessions per week
Do you already have experience with bodyweight exercises? Then you can increase the frequency, as your body is used to the strain. Advanced users can specifically target muscle groups or incorporate more intensity.
Why? More frequent workouts provide the continuous stimulus necessary to build strength and muscle mass. You can do split workouts, where you train different muscle groups on different days.
Example plan:
Monday: upper body (push-ups, pull-ups, dips)
Tuesday: lower body (squats, pistol squats)
Thursday: full-body workout
Saturday: explosive strength (burpees, jump squats)
For professionals: Up to 6 training sessions per week
Very advanced athletes or professional athletes can train almost every day because their bodies are capable of regeneration and the movements are executed precisely. It is important to vary the intensity here to avoid overtraining.
Why? You can alternate more intense days (e.g. maximum volume) with lighter days (e.g. technique or mobility) to achieve a constant increase in performance.
Example plan:
Monday: Maximum strength (e.g. pistol squats, single-arm pull-ups)
Tuesday: Mobility and core (e.g. plank variations, side planks)
Wednesday: Strength endurance (e.g. burpees, jump lunges)
Friday: Upper body (push-ups, dips, pull-ups)
Saturday: Full body workout
How long should a training session last?
An effective bodyweight training session typically lasts 30-60 minutes, depending on your fitness level and the exercises. Combine strength exercises with mobility and core exercises for a complete workout.
The 7 best bodyweight exercises for building strength
Here are the most effective bodyweight exercises for building strength – including tips, scaling and variations.
Push-ups
Pull-ups
Squats
Pistol squats
Plank
Dips
Burpees
1. Push-ups
The push-up is a classic for the upper body and an indispensable part of any bodyweight training.
Target muscles: Chest, shoulders, triceps, core.
Execution:
Place your hands on the floor a little wider than shoulder width.
Tighten your abs and buttocks to maintain a straight line from head to toe.
Lower your upper body in a controlled manner until your chest almost touches the floor and push yourself back up.
Scaling for beginners: Knee push-ups or push-ups against a wall.
Advanced version: Diamond push-ups (hands form a triangle under the chest) or archer push-ups (one hand further out for more pressure on one side).
2. Pull-ups
There is no better exercise for back and bicep strength than pull-ups. If you don't have a pull-up bar, you can use alternatives such as table rowing.
Target muscles: Latissimus, biceps, upper back muscles.
Execution:
Grasp a pull-up bar with an overhand grip, hands shoulder-width apart.
Pull yourself up until your chin is above the bar, then lower yourself down in a controlled manner.
Scaling for beginners: Negative pull-ups (jump up and lower yourself down slowly), pull-ups with a band or table rowing.
Advanced version: L-sit pull-ups (keep your legs parallel to the floor) or one-arm pull-ups.
3. Air Squats
Squats are the basic exercise for leg muscles and a must for anyone who wants to build strength and stability in the lower body.
Target muscles: Quadriceps, glutes, hamstrings, core.
Execution:
Stand with your feet shoulder-width apart and your toes pointing slightly outwards.
Squat down until your thighs are at least parallel to the floor.
Push yourself up again explosively.
Scaling for beginners: Squats with support (e.g. against a wall).
Advanced version: Jump squats or pistol squats (single-leg squats).
4. Pistol Squats
The single-leg squat is one of the best exercises for improving strength, stability and mobility in the lower body.
Target muscles: Quadriceps, glutes, core, balance muscles.
Execution:
Stand on one leg, with the other stretched out in front of you.
Slowly lower yourself into a squat while keeping the free leg stretched out.
Push yourself back up in a controlled manner.
Scaling for beginners: Use a chair, a band or a wall for stabilization.
Advanced version: Pistol squats with additional weight (e.g. a backpack).
5. Plank
The plank is the ultimate exercise to strengthen your core and improve the stability of your entire body.
Target muscles: Abs, Lower Back, Shoulders.
Execution:
Support yourself on your forearms and toes, keeping your body in a straight line.
Hold the position for as long as possible without letting your hips sink down.
Scaling for beginners: Plank on your knees.
Advanced version: Plank with arm or leg raises, side planks or weighted planks (plank with additional weight).
6. Dips on a bench or chair
Dips are an excellent way to work your triceps and shoulders. They can be done anywhere, for example with a bench or a sturdy chair.
Target muscles: Triceps, shoulders, chest.
Execution:
Place your hands shoulder-width apart on a bench, legs stretched out in front of you.
Slowly lower your upper body until your elbows form a 90-degree angle, and push yourself back up.
Scaling for beginners: Bring your legs closer to your body.
Advanced version: Place feet higher or do dips on parallel bars.
7. Burpees
Burpees are a full-body exercise that simultaneously train strength, explosiveness and endurance – perfect if you want to see results quickly.
Target muscles: Chest, shoulders, legs, core.
Execution:
Start in a standing position, squat down and place your hands on the floor.
Jump up into a push-up position, lower your upper body until your chest touches the floor, and then jump up explosively.
Scaling for beginners: Don't jump.
Advanced version: Burpees with an additional squat jump or weighted vest.
Your body, your gym, your strength
As you can see, bodyweight training is anything but a stopgap. It is versatile, effective and will make you sweat anywhere – whether at home, in the park or on the road.
With the seven exercises we have discussed here, you can specifically build muscle, become stronger and get your body into top shape. Without any equipment, but with a lot of motivation.
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