No equipment? No problem!

You don’t need a gym contract or fancy home equipment to get a good workout

The monthly cost of gym classes can be exorbitant. Add the time and travel commitment and is it any wonder that many people struggle to keep an exercise habit? Working out at home can save money on gym fees but have you seen the prices of home gym setups lately?

Fortunately, there is one exercise tool that we can rely on at any time and at any place: gravity. Bodyweight training is all about using our own weight as the training stimulus and has been acknowledged as a fitness trend for over a decade. In fact, bodyweight training first appeared on The American College of Sports Medicine’s top 20 fitness trends survey in 2013 (at no. 3), and currently ranks in 8th position on the 2022 trend forecast.

By now you might be wondering: “Is bodyweight effective for gains in strength and fitness levels?” The answer is YES! And the best part about bodyweight training: it doesn’t cost a thing, consumes minimal space and time, and can be done almost anywhere! Still a little sceptical? Let’s take a look at some convincing evidence.

Studies have shown that bodyweight exercises are effective at improving various fitness and strength markers. For example, one study reported significant improvements in lower body explosive strength (5.6%), strength endurance of the trunk (10.7%), and aerobic capacity (33.3%) after a 10-week bodyweight training program. Another study revealed that 6 weeks of bodyweight training improves cardiorespiratory fitness, despite each thrice-weekly session only lasting 11 minutes and using only four different bodyweight exercises — burpees, high knees, split jump squats, and squat jumps!

Examples of effective bodyweight movements:

If you’re still hesitant about the effectiveness of bodyweight training, attempt 30 seconds of each bodyweight exercise listed below:

Lower body exercises:

• Glute bridge
• Jump squats
• Lunges
• Single leg squat (pistol squat)
• Bulgarian split squat (using a sturdy chair or elevated platform)

Upper body exercises:

• Push-ups
• Tricep dips (using a sturdy chair)

Full body/high-intensity exercises:

• Burpee
• High knees
• Jumping jacks

Trunk exercises:

• Planks
• Sit-ups

If performed correctly, bodyweight training can be a challenging workout at any fitness level. For those looking for an extra challenge, modifying the movement, for example, performing additional reps or adding a ballistic movement (such as a clap at the top of a push-up or pulsing at a squat hold) can make the exercise tougher.

Alternatively, if you don’t have the means to purchase specialised equipment but want to add extra weight for some exercises, try these budget-friendly options (most of which you’re already likely to have somewhere at home):

• A 5L water bottle (filled up, of course)
• A sack of potatoes
• A backpack or small suitcase with books

Exercising for fitness or gains in strength shouldn’t be a complicated matter and not having access to an equipment-filled gym room shouldn’t be an excuse. Bodyweight training is a practical, time-efficient, affordable, and effective approach to exercise programs.

Gravity is free!

Gabriella Florence | Sports Scientist