When designing a strength workout, you should aim for exercises that cause a great metabolic impact. This is because These exercises cause an increase in testosterone and growth hormone levels, and as a consequence they help you to build muscle and burn fat.
Among most effective exercises for strength and conditioning we can find bodyweight exercises. These are exercises performed exclusively with your own body weight, so they need little or none equipment at all. Bodyweight exercises have been the core training of olympic gymnastic athletes, being the base of their strength and power.
Looking at their physiques, you quickly realise how effective these exercises can be when properly added to a regular training program.
5 Best bodyweight exercises:
Squat: One of the most basic human movements. It strengthens your legs and core muscles. You can performed with both legs using a fast pace for conditioning or just with one leg for strength.
Splits: Probably one of the best exercises for conditioning and to strengthen your quadriceps, splits will help you to develop explosive power, muscle endurance and cardio conditioning, specially when performed like alternating split jumps.
Push Up: great for your core, chest, shoulders and arms, push ups are unrivaled to develop muscle endurance and core strength. If regular push ups are easy to you, you can always perform clapping push ups, handstand push ups, or one arm push ups to make it more difficult.
Dips: the best exercise for your chest and triceps, dips mimic real movement of getting on the top of an object. Perform it with a low pace to develop rock solid muscles.
Pull Up: one of the most, if not the most challenging bodyweight exercises, pull ups alone are almost sufficient to develop your upper body strength. They are great for your back, shoulders and biceps, and you can even involve your abdominal muscles if performed like L pull up.
How to add this exercises to your workout
You can add this exercises to your regular strength training or you can design specific workouts for them. Here it is a simple example on how to do that:
Bodyweight Workout:
3 Rounds of:
50 Squats
20 Push Ups
10 Pull Ups
5 Dips
Perform with little or no rest between sets and fast pace for conditioning, or equivalently with longer rest periods and lower pace for strength. Perform the first round as a warm-up set, and go harder for the rest of the rounds.
David is a fitness and nutrition researcher and passionate martial arts practitioner.
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