Build Strength With Just Your Bodyweight

Note: this is a short, expanded excerpt from my 10-8: Bodyweight program. Learn more here

Bodyweight training is awesome. It’s convenient, doesn’t require a lot of space, and can get you strong and conditioned. However, bodyweight training shouldn’t just be limited to high repetitions. You can train maximal strength and build muscle too.

There isn’t much difference between programming bodyweight exercises and traditional strength exercises in the gym. We’re still training the same types of movements. We just have to get creative when it comes to adjusting intensity based on your ability level. This may require some minimal equipment investment. If you’re serious about bodyweight training and/or training at home, I suggest you get a pull-up bar, some kind of suspension trainer like a TRX, and large furniture sliders. A weighted vest and bands are also extremely useful.

We increase the intensity of bodyweight exercises using “exercise progressions.” A progression is just a similar movement training similar muscle groups, but at a higher difficulty level.

Here is a list of bodyweight exercise progressions that I use with clients every day. I’ve broken these up into some common movement categories you’re probably already using in the gym. I start with the easiest/least intense variation. As you go down the list, it progresses into some very challenging versions. No matter what your ability level, there’s something here you can use. There are dozens and dozens more variations out there, but this is a great starting point. If you’re unfamiliar with a particular variation, seek out a qualified coach in your area or send me a message.

Squat:

Bodyweight Squat (“air squat”)

Squat with Weighted Vest

Split Squat

Rear Foot Elevated Split Squat

Rear Foot Elevated Split Squat with Weighted Vest

Suspension-Assisted Single Leg Squat

Single Leg Squat

Single Leg Squat with Weighted Vest

Push-up:

Hands Elevated Push-up (various heights)

Push-up from Floor

Feet Elevated Push-up (various heights) or Push-up with Weighted Vest

Suspension Push-up (various heights)

Feet Elevated Suspension Push-up or Suspension Push-up with Weighted Vest (various heights)\

Dips and Dips with Weighted Vest

Hand Elevated One Arm Push-up (various heights)

One Arm Push-up

Feet Elevated One Arm Push-up (various heights) or One Arm Push-up with Weighted Vest

Pull-up:

Band Assisted Pull-up

Pull-up Negatives

Pull-up

Pull-up with Weighted Vest

Hamstrings:

Suspension or Slider Leg Curl (various heights)

Single Leg Suspension or Slider Leg Curl (various heights)

Row:

Suspension Row (various heights)

Suspension Row with Weighted Vest

Single Arm Suspension Row (various heights)

Single Arm Suspension Row with Weighted Vest (various heights)

To set up a simple bodyweight strength workout, just pick one movement from each category. Pick a progression that allows you to do 3-5 challenging sets of 5-10 reps. Rest 1-2 minutes between sets, longer if the sets are extremely challenging. Your workouts don’t have to be fancy to be effective. For a complete multi-phase bodyweight program, check out 10-8: Bodyweight. And for more bodyweight training ideas, check out this post.

Putting together a tactical fitness program is tough. There are a lot of variables, needs, and individual differences between tactical athletes. My 10-8 training programs are built to help you succeed with your tactical fitness goals, regardless of ability level or available equipment. 10% of all proceeds are donated to help first responders in crisis.

If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me

---