The Power of Bodyweight Workouts
Have you ever stared at gym equipment and thought, “Where do I even start?” You’re not alone.
The good news? You already have everything you need to get strong—no expensive memberships, no giant barbells, not even a gym. Bodyweight workouts are one of the best (and simplest!) ways to start your fitness journey. It’s how I kick-started my own journey, and it’s still one of my favorite ways to move.
If you’ve ever felt intimidated by weights, I get it—I didn’t start incorporating them until years into working out. But that’s no reason to hit pause on your fitness goals. As a personal trainer, I love how approachable and effective bodyweight workouts are. Whether you’re new to movement or just want something simple, bodyweight exercises meet you where you are—anywhere, anytime.
Why Bodyweight Workouts Work
Accessibility: You can do them anywhere—your living room, the park, a hotel room, or right next to your bed. There’s no cost, no commute, and no gear required. If you can stand up, you can start moving.
Functional Fitness: Unlike machines that isolate muscles, bodyweight workouts train multiple muscle groups simultaneously. That means more efficient workouts and real-world strength, like lifting groceries or chasing after your kids. You’ll also build balance, coordination, and mobility.
Endless Variety: Worried about getting bored? You can make bodyweight workouts harder (or easier) with a few simple tweaks:
Slow down the tempo
Change your hand or foot position
Add reps, pause holds, or jump variations
Try one-sided (unilateral) moves for an extra challenge
These small changes keep things fresh and keep your body progressing.
3 Go-To Bodyweight Moves I Swear By
Pushups: A classic upper-body and core strength builder.
How to: Start in a plank with hands under shoulders. Lower your chest toward the floor, then press back up. Keep your body in a straight line—don’t let your hips sag or your elbows flare too wide.
Modifications: Start on your knees, elevate your hands (on a bench or wall), or adjust your hand position (close-grip, wide-grip, or diamond) to change which muscles are working.
Trainer Tip: Squeeze your glutes and brace your core the whole time for better form and control.
Squats: One of the best lower-body moves for your glutes, quads, and core.
How to: Stand with feet shoulder-width apart, toes slightly turned out. Lower your hips back and down like you’re sitting into a chair, then drive through your heels to stand.
Modifications: Widen your stance for more glute focus, add a pulse at the bottom, or throw in a jump for a cardio boost.
Lunges: Lunges build strength, balance, and coordination, and there are so many ways to do them.
How to: Step forward with one leg, bending both knees until your back knee hovers just above the ground. Push through your front heel to return to standing, then switch legs.
Variations to try: Reverse lunges, Curtsy lunges, Lateral lunges, Jump lunges (if you’re feeling strong!)
Trainer Tip: Keep your front knee aligned with your toes and move with control. Lunges are just as much about balance as they are about strength.
Ready to Take the Leap?
Bodyweight workouts are simple, effective, and endlessly adaptable—perfect for anyone at any fitness level. If you’re ready to feel stronger and more confident in your body, start with these three moves. You don’t need a gym. You don’t need to be “fit.” You just need a moment and a little motivation. Sign up for my newsletter for beginner-friendly workouts and tips straight to your inbox.
