Is Bodyweight Training Effective?
Who doesn't enjoy training at the gym? Who doesn't like picking up heavy weights, grinding out those challenging/intense reps, hearing that loud bass music (assuming the music is good), getting massive pumps, and seeing how big you look in the mirror? If you're like me, I enjoy feeling and seeing these things occur when I'm training (if I'm not in prep or cutting), but still, the gym has a different environment. I think the best way to explain this is by having you go to the gym and experience this for yourself. On the contrary, some don't have access to a gym or can't afford a gym membership for several reasons. For instance, the membership is too expensive, school, work, family responsibilities, lack of transportation, etc. Some prefer training at home because it's safer, cheaper (free), and they are close to their loved ones, jobs, school, etc.
While everyone faces hardships, some want to go to a gym but can't afford a gym membership. Some want to get into shape but prefer training at home, but don't want to leave their homes. Everyone is different, but that doesn't indicate everyone can't get the same benefits. If this is your current situation, don't fret! The good news is you CAN achieve an outstanding physique by training in the comfort of your home. The only thing you need is a pull-up bar. THAT'S IT. Are you still wondering if you can get into great shape with a pull-up bar? Allow me to share a story with you that resonates with bodyweight training.
During my third year of college, COVID-19 forced everyone into isolation. Every business was closed. No one can go out (unless for severe reasons). Nevertheless, many were forced to stay home. I heard people tell me they lost their gains or gained fat during this horrific time. However, I was determined to continue sculpting my body into the best physical condition it can be (during that moment). Did I have access to a gym? No. My "gym" was a pull-up bar, comment blocks, and adjustable dumbbells. You might say I had gym equipment, but realistically, I rarely had the fundamental tools or equipment a gym contains.
I became creative with my routines. When defining "creative," I refer to challenging my workout session. This means I did advanced bodyweight exercises. Exercises that consist of one-arm push-ups, handstand push-ups, chin-ups (with books or dumbbell plates inside a bookbag), weighted pistol squats (while holding a cement block over my shoulder), and hanging leg raises. Logically, this wasn't my entire routine since I change my routines every month or two. Nevertheless, the results were incredible. I got stronger and leaner compared to weight training.
I'm not saying bodyweight training is better than weightlifting. Logically, weight training has a better advantage because the individual has access to heavier weights, barbells, machines, etc. Nonetheless, one must never doubt the potential bodyweight training has. Research indicates that bodyweight training provides health benefits; for example, cardiovascular endurance. Another interesting fact regarding bodyweight training is that enhances muscle strength all at once. Some may not believe this, but it is true. When you train with your body weight for several weeks or months (using advanced movements), you're generating intensity. This means you are challenging your muscles harder, leading to better muscle gains. Once again, your form, diet, supplementation, and progressive overload must be steady (on track).
When the world began opening up again, I went straight back into the gym. At first, I was worried that I would lose all my strength. As stated earlier, I was doing advanced bodyweight training, but the concern popped into my head throughout that moment. As I finished warming up, I began my first heavy set for incline barbell bench press. Surprisingly, I got a PR (personal record). I double-checked the weight to see if I was lifting the right weight, and I was. By taking time off the gym (heavy weights), it was like I allowed my body to "recover," but this wasn't entirely the case. Bodyweight training allowed me to gain strength by working with my body throughout creative (challenging) implementations. Again, several months of bodyweight training enhanced my strength, allowing me to pack on strength and size after several months of returning to the gym.
As I stated earlier, many struggle to attend a gym. Some don't have sufficient equipment to work out. If this is you, remember, you have your body. That's one of the best gyms you have access to. If you master your bodyweight through bodyweight training, your results will be outstanding. This includes physical appearance and strength. There's zero excuse. If I did it and achieved a sharper stronger body/strength, you can do the same. Can't find a diet and training program to help you reach these positive benefits, try out today the Calisthenics Bodyweight Program and begin mastering your body weight through bodyweight training.
