You likely understand the importance of daily exercise for physical and mental health, and you may maintain a weekly routine. However, are you including strength training or sticking to cardio? If you focus solely on cardio, it is time to incorporate strength training, as cardio has limitations. Strength training is essential for preserving muscle mass and mobility. This becomes increasingly important with age, as both men and women lose roughly 10% of their muscle mass per decade starting as early as their 30s. This does not require learning to bench press or using weights; body-weight exercises are sufficient.
Why Body-Weight Exercises?
“The variety of exercises you can do just using your body weight are endless,” said Katie Schneider, trainer at Title Boxing Club in Chicago’s Lincoln Park neighborhood. “Most movements require more than one muscle group, which is an effective way to increase calorie burn while improving overall strength.” Body-weight exercises are used by beginners and professional athletes alike, added Erin Kloosterman, head of sports science at Sports Performance Labs in Middletown Township, New Jersey. “These exercises make you focus more on the movement pattern rather than moving a load placed on you,” she said. “This also helps create neuromuscular connections in the body. The brain tells the body to move, and it does so by recruiting muscle fibers to perform the movement. The more frequently you do these exercises, the more memory those muscle fibers get, helping to perfect your form and prevent injury when and if you decide to start strength training with weights.”
Below are eight body-weight exercises recommended by Schneider and Kloosterman for all fitness levels. Each helps build lean muscle mass while improving muscular endurance, balance, and flexibility. “With no weights needed, you’ll build a foundation with a lower risk of injury and minimal stress on the joints,” Schneider said.
Wall Sits
Muscle targets: Quads, glutes, core
Instructions:
- Stand flat against a wall.
- Bring your knees into a 90-degree angle as you slide down the wall, keeping ankles directly under knees (as if sitting in an imaginary chair).
- Hold for 30 seconds, then repeat for two or three sets.
Pushups
Muscle targets: Chest, triceps, core
Instructions:
- Start in a high plank position, hands directly under shoulders.
- Slowly lower down, aiming elbows at a 45-degree angle, pointing straight back (not out to sides).
- Engage core and glutes to keep back straight. Once as low as possible, slowly rise back to starting plank.
- Aim for five to 10 reps for two or three sets.
Situps
Muscle targets: Core
Instructions:
- Start flat on your back with knees bent and feet flat on floor. Keep arms crossed in front of you, squeeze core to sit up.
- Continue squeezing core as you slowly sit back down (avoid flopping).
- Do 10 reps for two or three sets.
Squats
Muscle targets: Quads, glutes, hamstrings, core
Instructions:
- Start with feet slightly wider than hip width. Tuck hips under to engage core. Sit butt back as if sitting in a chair, keeping knees out in front.
- From chair position, push back up to standing.
- Do 10 to 20 reps for three sets.
Glute Bridges
Muscle targets: Hamstrings, glutes, core, quads
Instructions:
- Lie on back with knees bent, feet flat on floor, heels a few inches from butt, arms by sides.
- Tuck hips under to engage core, push through feet to drive hips up into a bridge. Body should form a straight line from shoulder to knee.
- Squeeze glutes at top, then slowly lower hips.
- Do 15 to 25 reps for three sets.
Hand Release Pushups
Muscle targets: Chest, shoulders, triceps, core
Instructions:
- Start lying with chest and stomach on floor, hands under shoulders, thumbs in line with armpits.
- Tuck toes under, slightly lower chin toward chest, tuck hips under to engage core, and press body to high plank.
- Slowly lower back to starting position (chest and stomach on floor).
- Release hands on floor before returning to starting position.
- Do five to 10 reps for three sets.
Burpees
Muscle targets: Legs, chest, arms, shoulders, hips, core
Instructions:
- Start in standing position. Place hands on floor, jump or walk feet back into high plank. Quickly bring chest down to floor.
- Press back to high plank, jump or walk feet in to stand, finish with a jump up.
- Do five to 15 reps for three sets.
Dead Bugs
Muscle targets: Obliques, core, pelvic floor
Instructions:
- Lie on back with feet up, knees bent in tabletop position (90-degree bend).
- Reach arms over head and chest, tuck hips under, drop ribcage down to engage core, rotate pelvis up. Keep back flat on ground.
- Extend one leg at a time, lower toward floor without touching, then return to starting position.
- Do six to 12 reps per leg for three sets.
