We should all be doing strength training in order to improve muscle, bone and cardiovascular health, alongside numerous other benefits.
But the idea of lifting weights can put some people off. The good news is you don't actually need to buy a set of weights to start resistance training.
You can strengthen your muscles using just your bodyweight—a great place to start if you've never done weight training before.
“Bodyweight training is great for all fitness levels, whether you're just starting out or already advanced,” says Tanysha Renee, NASM-certified personal trainer and coach for smart home gym Tonal.
“If you’re new to exercise, bodyweight movements are perfect for helping you master proper form and develop good habits, like engaging your core.
“Without the distraction of equipment, you can focus on building a solid fitness foundation that will serve you in the long run.”
Renee also told me that training with your bodyweight at home can be a great place to start if the idea of working out in a gym, or a studio, feels intimidating.
Renee has created a four-move upper-body workout to get you started.
How to do this workout
This is an easy-to-follow straight sets workout. Do eight reps of the first exercise to complete the first set. Rest as needed, then repeat until you’ve completed all three sets. Then move on to exercise two and continue in the same fashion.
Renee has provided a range of reps for each exercise. If you’re a beginner, start with the lowest number, and as your body begins to adapt, add reps to make sure you continue building strength.
Another way to add an extra challenge as you get stronger is to perform the movement at a slower pace, especially the eccentric, or lowering, part of the exercise.
Once you’ve mastered this routine, try this no-equipment upper-body workout next, or buy a pair of dumbbells for home and try this dumbbell upper-body workout.
Workout overview
- Walking plank 3 x 8-12
- Superman with W hold 3 x 8-12
- Triceps dip 3 x 8-12
- Bodyweight renegade row 3 x 8-12
Exercise guides
1. Walking plank
Sets: 3 Reps: 8-12
- Lie on your front with your forearms on the floor and your elbows directly under your shoulders, and your feet hip-width apart.
- Engage your core and lift your body so you are in a straight line from head to heels.
- Keeping your torso, hips and legs as still as possible, lift your left hand, place it directly underneath your left shoulder then extend your arm.
- Repeat on the right side to finish in a straight-arm plank position.
- Reverse the movement back to the starting forearm plank position. That’s one rep.
- Continue, alternating which side you lead with.
2. Superman with W hold
Sets: 3 Reps: 8-12
- Lie on your front with your arms extended in front of you, palms facing the floor, and legs extended behind you.
- Engage your core and lift your chest, arms and legs.
- Bend your elbows and move your arms to form a W shape, keeping your palms facing down.
- Hold this position for a few seconds, engaging your back, shoulder and glute muscles.
- Slowly lower your chest, arms and legs to the floor, and repeat.
3. Triceps dip
Sets: 3 Reps: 8-12
- Sit on the edge of a sturdy bench or other similar elevated surface with your hands gripping the edge beside your hips, palms facing down.
- Place your hands on the bench next to your glutes and move your butt forward off the bench. Your feet should be flat on the floor and your knees bent.
- Bend your elbows to lower as deep as you feel comfortable.
- Push through your palms to extend your elbows and return to the start.
4. Bodyweight renegade row
Sets: 3 Reps: 8-12
- Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart and your body forming a straight line from your head to your heels.
- Engage your core and retract your shoulder blades.
- Keeping your hips stable, lift one elbow to your torso.
- Pause, then lower your hand back to the floor with control, keeping your body steady throughout the movement.
- Repeat on the other side.
- Continue, alternating sides with each rep.
A Brooklyn-born runner with a passion for community, Tanysha Renee participated in track and field, cheerleading, and step, but fell in love with strength and conditioning training, always pushing her teammates to excel. At Tonal, she blends these experiences along with her LaGree certification to lead workouts that include both heavy lifting and Pilates-inspired moves. She is a NASM-Certified personal trainer.
