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How To Start A Body Weight Training Program At Home
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How to Start A Body Weight Training Program at Home

Body weight training makes sense.

It does the job for the beginners as well as the advanced athlete. There is a body weight training program suitable for every individual no matter what condition they are starting from. The seasoned guy tends to know what to do since he has been around the fitness scene forever. The newbie may need a little direction.

How do you start a body weight training program? What do we need to know to make the most of our new foray into the world of health and fitness?

Slow and steady progress is best

One of the biggest mistakes made is jumping too far too fast. Getting in there and tearing it up the first workout or two. This may make you feel mentally tough, that you are really serious about this new adventure. However the sudden overuse of underused muscles will take it’s toll. You’ll be too sore to continue on a regular program and may actually injure yourself. This is counterproductive as you are stopping before you ever really got started.

Don’t get hurt. Always think about good form and proper progression when exercising.

How do you get a body weight training program going?

Just get the body moving at first. Jumping Jacks, Alternate Toe Touches and other old school moves from elementary school gym class. Start moving the body through it’s normal range of motion. Shoulder rotations, core flexibility, hip, knee and ankle flexion. Jog very easily for a few hundred yards. Just get a feel for your body. How stiff are you? Can you squat down fully without pain? How tight is the lower back? Just get it moving on day 1. Do not stretch. this may cause injury. Use active movements to warm up the body.

Day 1 Exercises

  • Do some standard push ups. Try for 10 reps with good form. Hands shoulder width apart and flex all the way down until your chest is a few inches from the ground. Maintain a strict plank position with the body. Breathe and pump out the reps.
  • Stand up and move into body weight squats. Feet slightly wider than shoulder width with the toes pointed slightly to the outside. Squat down until your thighs are parallel to the ground. Keep the heels down on the ground and you eyes on the horizon. You can hold your arms out straight in front of you as a counterbalance. Smooth reps down and up. Just go for 10.
  • Repeat for three sets total. Now you can do a little active stretching if you like. That’s it. This routine is enough to get the blood moving and some major muscle groups working. You’ll feel some soreness over the next 48 hours but it won’t be so bad you cannot workout again.

Stay with this program for the first week. Workout 3 times in the week with at least 24 hours between workouts. So Monday, Wednesday and Friday for example.

Make the most of your rest days

You can do some active rest work on your off days. Simple walking, bike riding or court sports (tennis, basketball, etc.) are excellent active rest workouts. You are not really training. You are just moving the body. Balance work is also very good for active rest. You can walk along a curb or step from rock to rock when out walking. Balance works adds some proprioception and vestibular system activity which is good for overall development.

Week 2 Body Weight Training Exercises

Just add some reps in week 2. Maybe go to 15 reps on both the push ups and squats. If you are feeling strong, add a fourth set. Focus on good form always. Don’t get hurt.

Now you have started a body weight training program. You are in the groove now. Keep it going. Add additional reps and sets to continue your progress. Stick with the three times a week with active rest in between. Add additional exercises as you progress and feel stronger. Make it a habit.


Street Talk

All good points, thanks for sharing this!

Reply
  about 1 decade ago

Always remember rule #1, anything is better than nothing. You can get a workout raking the yard or playing with the kids. It's all good.

Reply
  about 1 decade ago
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