Mythbusters: I Need Equipment to Strength Train
It’s a common fitness myth that you need equipment to strength train. However, you can effectively strength train using your bodyweight alone. In fact, OPEX Gyms around the world have been helping their clients make progress by strength training at home during the COVID-19 pandemic. So, in this edition of MythBusters, we’ll explain why you don’t need equipment to strength train.
Strength Training vs. Bodyweight Training
The main difference between strength training and bodyweight training is the presence of an external load.
Strength training relies on gym equipment like barbells, dumbbells, and kettlebells to provide resistance during the exercise. In bodyweight training, the only load is the weight of your body. Since there is no external load, to get results from bodyweight training alone you have to understand its principles.
So here are five tips to help you get results from bodyweight training.
How to Get Results From Bodyweight Training
1. Train the Six Movement Patterns
Start by training the six-movement patterns multiple times per week. Since there is no external load the intensity of bodyweight training is relatively low. OPEX Coaches use this to their advantage and give their clients full-body workouts multiple times per week.
2. Include Variation
To get results from bodyweight training alone, you have to find clever ways to load and stimulate the muscle. A great way to do this is to use different exercise variations for the same movement pattern in a workout such as a narrow and wide grip push-up.
3. Fall in Love With Tempo
Tempo refers to the speed at which you perform an exercise. To increase the challenge, use long tempos during bodyweight training. Some examples of using tempo are an air squat @4240 and a push-up @32X1.
Our coaches are masters of tempo. When they create an exercise program they can alter the tempo to train different muscle characteristics using the same movement.
4. Make it Progressive
Make your bodyweight training program progressive. Each week, increase the number of repetitions in your workouts to progress your bodyweight training.
An easy way to do this is to count your total repetitions. To make sure your program is progressive our coaches look at the number of reps and sets in a workout. If you are doing 4 sets of 5 push-ups, then that is 20 total repetitions. Our coaches will progress that number each week by either adding in another set or repetition.
5. Work with a Professional
The best way to get results from a bodyweight training program is to hire a professional coach.
A coach understands all of these principles. They also know how to create an exercise program that works for you. Whether you want to train 2 days a week at home or 3 days a week at the gym, a coach can create a program specifically for your needs.
So, do yourself a favor and take the guesswork out of your exercise routine. Find an OPEX Gym near you today and get started working with a professional coach.