Exercise Bodyweight Exercises Versus Weights for New Lifters

Should new lifters really only stick to bodyweight exercises?

Not at all. In fact, I strongly encourage the beginner lifter to incorporate weight training right away WITH bodyweight exercises.

As we all know, being able to move our body functionally should be our first goal as it will make our heavier lifts better and our conditioning exercises have less risk of injury. But just because an exercise is body weight does not mean it’s perfect and good for you as soon as you begin your plan.

Why do people fail at pull-ups

In order to gain noticeable, steady strength, you need to do at least 5-6 reps for a few sets of an exercise. But before that when you begin, you need to have hypertrophy to prep your body for training.

The beginner will typically start a training program involving pull-ups thinking it is healthy and good for strength which is true. However, you need MINIMUM 6 reps at a weight in order to get good at it for a beginner. Not 1-2 pull-ups at a time where you jump up and hold yourself as long as you can and slowly plummet down under no control.

bodyweight exercises
The beginner will also start an exercise program involving 30-45 second planks to develop a strong core. This ensures the body is stable and can hold a rigid midsection during heavier lifts like squats and deadlifts. This is a very good exercise to do for the beginner lifter.

So are bodyweight exercises ideal for the beginner?

Yes and no. It depends on your skill set and where you are. If you can do a bodyweight exercise for MINIMUM of 6 reps, you are probably okay to continue that exercise. The fact that it is bodyweight or ANY WEIGHT comes down to functionality, how many reps you can do and progression of the exercise itself.

Check out my programs here –> www.trainerize.me/profile/kinesioathletics/William.Russell/

All the best from KA and Coach Joe! Stay one step ahead!


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