5 Bodyweight Workouts For Beginners

  • November 18, 2017
5 Bodyweight Workouts For Beginners

If you’re looking for the best way to strength train without any bulky equipment or expensive gym memberships, bodyweight training is the choice for you. This style of training works on using your own weight as resistance, and it’s ideal for beginners right up to professionals.

Starting an exercise routine can be daunting enough as it is without onlookers in the gym judging your technique.

Following these simple bodyweight exercises can help you build strength in your body so that you’re ready to take on other more challenging exercises when you feel ready, whether it’s more bodyweight routines or something different.


One of the oldest and most effective bodyweight exercises, and the one that everyone seems to know. Push-ups are a great way to work a range of muscles at once, including pectorals, triceps, and biceps.

Push-Ups workout

To do a push-up correctly, get yourself into a plank position with your hands directly underneath your shoulders. Keeping your body as straight as possible, lower yourself down until your chest grazes the floor and then return to the top.

For beginners, you can kneel rather than balance on your feet, until you’ve built up enough strength.


Bench dips are a great way for beginners to do this arm workout, building strength until you’re ready to try bars. Dips work out your triceps mainly, so they’re great for toning flabby arms.

Dips workout

Find something to lower yourself down from such as a park bench or a steady chair in your home.

With your back facing the bench, place your hands on the edge of it shoulder width apart. Extend your legs forward and keep your bottom away from the bench. Lower yourself down slowly, until your arms reach a 90-degree angle and then push yourself back up.


Squatting can take a bit of practice to perfect your form, but once you have it mastered you’ll be able to perform the most effective leg exercise without the need for any equipment.

Squats workout

According to BodyBuilding.com, squats not only work your quads, glutes, and hamstrings, but they strengthen your spine as well.

Place your feet hip-width apart and slowly lower yourself down, as if you’re squatting on a very low seat. Push your knees out and come down in between your legs, being sure to keep your core engaged. Slowly return to the top and repeat the movement.

Pull Ups

While pull ups are quite an advanced move for someone just starting out with bodyweight training, there is a way for beginners to do these and build up to something more difficult.

Pull ups workout

A horizontal pull-up means you get under the bar and lay flat rather than vertical, keep your body firm and tight, and pull yourself up. Lower yourself down again until your arms are straight and then return up.


To train your legs and backside, nothing works quite as effective as a well-performed lunge. Lunges are another one that takes a bit of practice, but most of it comes down to good balance and keeping your core engaged.

Lunge workout

Stand with your legs together and take one large step forward with your right foot. Your right knee should meet in line vertically with your right toe, and your left leg should stay behind you on the ground and bent down almost touching the floor. Bring yourself back to standing position and swap for the other side.

Developing A Good Routine

With knowledge of how to perform these basic exercises using the correct form, you can create your own workout routine that goes through each one.

As you begin, you may find that you’re unable to perform as many reps as you would like, but with consistency, this will improve each day.

Always perform a short warm up with some light cardio for 5 to 10 minutes before any strength training, and ensure your muscles are stretched well afterwards to prevent injury.

A good bodyweight workout can save you thousands in gym membership fees, and allow you to build up to more challenging exercises at your own pace and in the comfort of your home.

About the Author Daniel Jackson

ExerciseRig.com serves as my way to keep people informed and motivated with their home fitness while providing plenty of guidance and advice when buying new products to help them reach their goals. My own story is a bit unconventional from what you may be used to. Although I was never severely out of shape, a severe knee injury actually resulted in me emerging more in form than ever, mostly thanks to equipment such as exercise bikes that I used during my long rehab journey. I’ve remained in shape ever since, and I now focus my efforts on sharing what I’ve learned from all my research and hands-on experience with a variety of home exercise equipment and workouts, passing it along to my readers. If you’re in need of unbiased, genuine, and real fitness equipment advice, this is where you need to be.

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