
Is Training with Bodyweight Exercises Effective?
This post includes my thoughts and findings from researching whether training with bodyweight exercises is effective. I am not a qualified professional. You can find more information on this disclosure here.
If you’ve read any of my fitness-related posts before then you would know that I prefer working out in a gym. But, just in case you have been under a rock, (or maybe reading this outside of Spring 2020) the gyms are currently all closed. So, the big muscly men, the 5am-ers and everyone in-between asks – what do I do now?
Well, some may have their own exercise equipment. Some may even have their own at-home gym. (If you do, I’m jealous) But, for most, we’ve got a kitchen stocked with tins, the floor and – our body.
I have chosen to start Sarah’s Day’s ‘Sweat it to Shred it‘ fitness guide. This guide concentrates on training with bodyweight exercises to get results. (I’ll write a review in the future but for now just know that it is definitely challenging!)

With all this going on, it has me wondering – is training with bodyweight exercises effective? So, I’ve done a little research to see exactly what the story is in ‘bodyweight balamory‘.
Is Training with Bodyweight Exercises Effective?
What does training with bodyweight exercises mean?
Training with bodyweight exercises means the movement uses your body’s weight as the resistance. Basically, you are doing exercises without any equipment. (Although, some like to increase the movement resistance with a resistance band.) Examples include exercises like the squat and push-up.
Therefore, because of this lack of needing equipment, the popularity has surged over the past month. YouTube is full of home workout videos and brands are promoting their at-home workout wear. But, as we have seen in the past, just because something is popular doesn’t mean it works. Which, leads us back to the main question – is training with bodyweight exercises effective?
Can bodyweight exercises improve physical fitness?
Lipecki and Rutowicz, in 2015, published research on the ‘impact of ten weeks of bodyweight training on the level of phyiscal fitness…in women aged 21-23 years.’ [1] I find this particularly interesting. It looks at whether training with bodyweight exercises is effective within the similar time span to ‘Sweat it to Shred it’ and also in a similar age group to me.
Their study showed that training with bodyweight exercises was effective in improving all elements of their physical fitness. This was particularly seen in aerobic capacity and the strength endurance of the trunk.
Whilst this is just one piece of research, it does seem to support what I am experiencing myself. Aerobic capacity is the measure of the ability or the heart and lungs to get oxygen to the muscles. [2] I’ve developed my aerobic capacity to suit marathon training, of which doesn’t seemed to have come in handy doing explosive jump squats. It is here that training with bodyweight exercise is proven effective.
Does bodyweight exercises improve anything else?
A study published by Krause and Vito, in 2019, looked at the effects of bodyweight exercises (using resistance bands), with or without protein supplementation on older people. [3] It found that training with bodyweight exercises is effective in improving body composition and muscle function. The study also found that those with protein supplementation also reduced their body fat. Although, even those without it increased their lean body mass.
So, training with bodyweight exercises is effective?
Through the two studies, and various others, it can be seen that training with bodyweight exercises can be effective. This is particularly the case with improving body composition and various aspects of bio-motor skills. (Strength, endurance, speed, flexibility and coordination.)
However, it must be taken into account that this is not a comparison between bodyweight exercises and weight-lifting. There is also many approaches one can take to training with bodyweight exercises. But, what can be concluded is that undertaking bodyweight exercises IS effective and is definitely much better than doing nothing at all.
You may be asking, ‘how is this relevant to me?’ With the gyms all closed and our time outside restricted, training with bodyweight exercises may be the best option we all have to either improving or maintaining various aspects of our fitness.
Therefore, I recommend going and spending time researching and finding what works and motivates you. If you’re stuck for resources then leave a comment below as I will be more than happy to share my growing number of resources with you! Please also let me know your thoughts on training with bodyweight exercises.
Until next time my friends!
-Millie 🙂
References
[1] – ‘The 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‘, Lipecki and Rutowicz, 2015.
[2] – ‘Aerobic capacity dictionary defintion‘, Your Dictionary.
[3] ‘The effects of a combined bodyweight-based and elastic bands resistance training, with or without protein supplementation, on muscles mass, signalling and heat shock in healthy older people‘, Krause and Vito, 2019.


32 Comments
Charlotte
I love this Millie! Backed by research (and a fab header image), this is so informative! Also I love the GIF!
msblife28
Haha aw thank you so much Charlotte! I enjoyed researching and writing this post so I’m glad you enjoyed reading!
Ghulam Mohyudin
Good to know that works too! I learn so much from you as well! Keep it up great post.
msblife28
Thank you so much Ghulam! 🙂
Madi
I was never a big weights person, but I work with small ones that I actually have at home, I do actually use bodyweight a lot, and I guess it’s just like you wrote, it depends on the goal you are going for:) thank you for all the great info you added to this post, learned a lot.
msblife28
Thank you so much for reading Madi! I’m jealous of your small weights right now actually!! Haha
Hannah Louise
I’ve never been a big weights person but this makes it sound like it might be worth a go! Never thought I’d actually miss the gym hahah!
msblife28
I’ve been missing it too but my bodyweight home workouts are surprisingly good! Thanks for reading 🙂
Maddie
Ah this is so informative!! I’ve not been using any weights recently as I didn’t feel up to it so I’ve also just been using body weight so it’s really helpful to know that it is good for you! Thank you so much for sharing this ☺️
msblife28
Yay I’m glad to hear you have been enjoying just using your bodyweight! Thanks so much for reading 🙂
Bodhisattya Pal
Really helpful post. I also appreciate it’s satisfying results. Not only overweight, to stay fit, body exercise is essential, even more in this lockdown time. Loved this post.
msblife28
Thank you so much!! I’ve really been benefitting mentally from it.
Johnny
Thoroughly enjoyed the read Millie. Loving the fact thay studies are included to answer the question. The long and short of it, I think as long as the techniques for the exercises are done correct and at the intensity required then bodyweight training can be effective for improving overall fitness.
Johnny | Johnny’s Traventures
https://johnnystraventures.com
msblife28
Aw thank you so much Johnny! I really enjoyed researching and reading up about it which made the whole process even better. I need to work on maintaining technique and form when I start getting very tired haha!
Mariam
Thanks for all the advice! I personally love working out from home and bodyweight exercises have gotten me in great shape before! A good work out program can definitely have a big impact.
msblife28
Thank you so much for reading and I’m glad to hear you are working out from home well!
claire
Brilliantly researched post. I am finding my need to go to the gym growing by the day. I am working out at home a lot and making use of my outdoor exercise time but I am always on the lookout.
I might check out the program you suggested. Thank you
Claire x
http://www.ourfavouritejar.com
msblife28
Thank you so much Claire! I can relate, I am still really missing the gym but I have been enjoying at home workouts much more than I thought! Let me know what you think of the program!
Lisa
I’ve started using workout DVDs (without weights) and have found I’m getting a great strength and cardio workout (Insanity and T25)
msblife28
Ayy that’s so good! I’ve never done a workout DVD before!! Thank you so much for reading 🙂
Jenny in Neverland
Ooh what an informative post! I’ve been doing a new exercise programme since the beginning of the year – all bodyweight. So nice to know it IS effective! Although I would like to start using weights!
msblife28
Thank you so much Jenny! Once lockdown is over you should 100% gradually start increasing weights because it will be the best thing ever! Maybe I should write a post for after lockdown about how to start!
Bexa
This is such an interesting post, thank you for sharing your research Millie! I have been doing a lot of bodyweight exercises recently, mostly in yoga and Pilates workouts and it’s really motivating to see progression. It’s encouraging to read about all the benefits of this type of exercise, so thank you for the inspiration! <3 xx
Bexa | http://www.hellobexa.com
msblife28
Thank you so much for reading Bexa!! I’m really glad you have been enjoying your Pilates and yoga workouts and that you’ve been seeing progress!
Amie
I love this post! I’ve been doing lots of body weight exercises and I’m loving it!
Love, Amie ❤️
The Curvaceous Vegan
msblife28
Aw thank you! I’m glad to hear that you’ve been enjoying them 🙂
Kelly Diane
Great post. I did bodyweight workouts for about a year to built up my strength & fitness levels before moving onto actual weights later on and found this the best way for me.
Emily
Thank you for this post! I LOVE posts that are backed up with research, it makes me so happy! It is good to know my home workouts are doing me well! Thank you for sharing 🙂
Em x
https://loveemblog.blogspot.com/2020/04/12-things-you-must-do-if-you-visit.html
msblife28
Aw thanks for reading Emily! I always love reading posts that back up what they are saying too!
Alexandra Wrigley
I’ve found this VERY beneficial to me. I’ve been training a lot of bodyweight at home, and prefer it. Whereas my husband does weights he likes to still mock me now and again to say that these are not that advantageous. Now I’m going to show him this and mock him. How are your workouts going?
msblife28
Aw I’m so glad!! My workouts are going well thank you and are helping me mentally a lot which is really important in times like this. Thanks so much for reading 🙂
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