Bodyweight Workouts for Busy Adults and Parents

Yes! You can build muscle, lose fat and get in the best shape of your life with bodyweight exercises. Training with external weights like barbells, dumbbells, and kettlebells will always be your best way to add functional mass quickly, but that doesn’t mean you can’t achieve gains with full body exercises at home. With the best bodyweight workouts and a consistent regimen, you can build mass with just bodyweight exercises. 

You should train 4-5 days per week.

It is commonly believed that you should take at least 48 hours between body parts when it comes to weight training so that your muscles have adequate time to recover.

Research has shown, however, positive results from training the same muscle groups nearly every day.

The benefit of bodyweight only workouts is that the weight is always the same. Your body will naturally adapt to a bodyweight workout routine. 

The key to keeping muscles, joints, and even your central nervous system healthy, while working out 4-5 days a week, is to constantly vary the exercises, time domains, and intensities. 

Bodyweight training is incredibly effective for building muscle and losing weight. Bodyweight exercises are generally safer for your joints than traditional weight training. They are significantly better for your overall health and fitness than weight machines as they allow for a more natural range of motion. Bodyweight training also provides a fantastic opportunity improve your mobility, technique and form.

While building muscle mass is most commonly associated with weightlifting, you can increase your lean muscle mass and strength with push-ups. They primarily target the pectorals (chest muscles) and also develop strength in the triceps, biceps, quadriceps and core. In fact, pushups can help build muscle tone and strength the entire upper body. Depending on the workout, push ups can also improve cardiovascular health and increase supportive muscle groups around the shoulder joints.