10 Important Benefits of Bodyweight Exercises

Bodyweight exercises are adaptable, efficient, and effective and help you build a muscular physique with little to no equipment.

Improving strength, agility, endurance, mobility, balance, and cardiovascular health are major benefits of bodyweight exercises.

Bodyweight training is more convenient than weight training because you can do it anytime and anywhere you want, as it requires little space and equipment.

In this article, I have outlined the 10 most important advantages of bodyweight exercises backed by science and fitness experts.

These benefits will inspire you to integrate bodyweight workouts into your training program.

Top 10 Advantages of Bodyweight Exercises

  1. Increases Muscle and Joint Strength
  2. Improves Posture
  3. Enhances Balance and Mobility
  4. Boosts Endurance and Increase Performance
  5. Burns More Calories and Support Weight Loss
  6. Support Muscle Growth
  7. Improves Flexibility
  8. Builds a Strong Core
  9. It doesn’t require much space and pieces of equipment
  10. Adaptable, efficient, effective, and Enjoyable

1. Increases Muscle and Joints Strength

(Decline Pushup) Photo by Gabe Pierce

Strengthening muscles and joints is the primary benefit of a bodyweight workout because it requires you to use your own bodyweight to perform several exercises.

A study of 15 women whose average age was 22 years and four months were selected for a bodyweight training program.

They did sit-ups, pull-ups, jump squats, jumping jacks, and overhead ball throw exercises for ten weeks.

The results showed a significant increase in the overall strength of physical fitness. And the important part is that no specific diet plan was included in that training program. 1The Impact Of Ten Weeks Of Bodyweight Training On The Level Of Physical Fitness And Selected Parameters Of Body Composition In Women Aged 21-23 Years – Polish Journal of Sport and Tourism

I even do the bodyweight workout training once or twice a week to gain some real physical strength.

Doing bodyweight exercises will also help you enhance the functional strength that is required in day-to-day activities.

2. Body Weight Exercises Improve Posture

Bodyweight exercises like yoga and stretching reduce shoulder, mid back, and low back pain and help correct posture – according to research published by the Journal of Physical Therapy Science. 2Kim D, Cho M, Park Y, Yang Y. Effect of an exercise program for posture correction on musculoskeletal pain. J Phys Ther Sci. 2015;27(6):1791-1794. doi:10.1589/jpts.27.1791

Usually, a weak core and lower back are responsible for poor posture. Sitting and standing upright only won’t help you improve posture.

You’ve to perform bodyweight stretching exercises, such as bird dog, locust pose, Superman fly, cat-cow, cobra pose, and lower back rotation to improve your posture and body composition.

3. Bodyweight Training Enhances Balance

Bodyweight isometric exercises help improve balance and the ability to hold the body in an unstable and static position.

Recently, we’ve done an experiment that involves performing bodyweight training, such as yoga and calisthenics, for six weeks (4 days a week). Five members participated in the trial: three men and two women.

After the training period, all members felt an improvement in overall balance, and their ability to hold in an unstable position had improved much.

Having better control of your body movements allows you to perform various exercises effectively and minimize the risk of injuries.

4. Boosts Endurance and Increase Performance

Increasing endurance is one of the main benefits of bodyweight training. 3EFFECTS OF 8-WEEKS LONG MUSCULAR ENDURANCE TRAINING WITH BODY WEIGHT IN CASE OF RECREATIONAL ATHLETES – Research Gate

High-intensity bodyweight training, such as CrossFit, HIIT cardio, and anaerobic exercises, enhances endurance and athletic performance.

High endurance is crucial in various training, from lifting to sprinting.

5. Burn More Calories and Support Weight Loss

Weight loss happens when you consume fewer calories than your body needs over a period of time.

However, if you want to lose weight and improve the shape of your physique and overall fitness, you need to do some kind of workout that can torch plenty of calories and help you stay in a calorie deficit.

And when it comes to shedding calories at a faster pace, there’s no better workout than bodyweight training.

High-intensity bodyweight interval training is an excellent way to increase weight loss and improve the shape of the body.

You can run, jump, and do other bodyweight cardio exercises at a quick pace to maximize calorie burning, increase metabolic rate, and accelerate weight loss.

6. Bodyweight Training Supports Muscle Growth

benefits of bodyweight training
(Pull up) Photo by Anastase Maragos on Unsplash

If you’re a lean guy and want to build an athletic body, then bodyweight training can be a good option for you.

Bodyweight exercises like pushups, pull-ups, squats, crunches, planks, and lunges help grow muscles.

Training with body weight takes more time to build lean mass than weight lifting, but they help increase lean mass over time.

One of my friends, George (22, 50 kg), performed bodyweight exercises, such as pull-ups, pushups, chin-ups, dips, squats, and lunges for three months consistently, which helped him gain almost 5 kg.

Eating the right foods for muscle and weight gain and doing consistent bodyweight training will help you achieve noticeable muscle growth in four to six months.

7. Bodyweight Exercises Improve Flexibility

Bodyweight exercises like yoga and stretching help you become more flexible.

Yoga poses, such as warrior, bend forward, downward-facing dog, Superman, camel pose, low lunge, locust pose, eagle pose, and thread the needle, help increase overall flexibility.

In a trial, a group of 14 yoga professionals and another group of 12 non-yoga professionals took part in it for over 10 weeks of training.

The training includes three different yoga positions: downward-facing dog, right foot lunges, and chair pose.

After the training period, the study has shown regularly practicing yoga may increase the flexibility and balance as well as whole-body measures of male athletes. 4Polsgrove MJ, Eggleston BM, Lockyer RJ. Impact of 10 weeks of yoga practice on flexibility and balance of college athletesInt J Yoga. 2016;9(1):27-34. doi:10.4103/0973-6131.171710

A flexible body allows you to perform better during the athletic and lifting performance and minimize the risk of injuries.

8. Bodyweight Workout Build a Strong Core

It is important to have a strong core for overall fitness. The core is the middle part of the body, and it must be strong to do the other forms of workout.

Planks, crunches, mountain climbers, and hanging knee raises are some of the best bodyweight exercises you can do to forge your core.

When you don’t have much time, you can train your abs even for 10 minutes to bolster your abdominal strength.

Having a strong core helps you make it easier to do most physical activities, such as running, lifting, jumping, and walking.

9. Less Space and Fewer Equipment

You can do bodyweight exercises anywhere you want, as they require little to no equipment. All you need is your mindset, some space, and your will to do the workout.

Suppose you’re going somewhere or you’re on a trip for a week or two, then you can still have an option to do the bodyweight workout to maintain a healthy lifestyle.

You can do the bodyweight workout at home, in a hotel room, on a trip, in the cafeteria, or in any tiny place.

10. Adaptable, Efficient, and Enjoyable

Whether you’re twelve or sixty-five, you can do bodyweight exercises to scale your fitness to the next level.

Bodyweight exercises can be adapted to any fitness level, from beginners to advanced and teenagers to old age.

You can perform numerous bodyweight exercises to make your workout interesting and enjoyable.


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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