5 Ways to Improve Your Bodyweight Workouts 🙌

One of the most popular workouts we’ve ever released at Nerd Fitness is our Beginner Bodyweight Workout.

(Although Steve filmed the original video with his shorts inside out and backwards. True story!)

But after a few weeks or months, you may be wondering:

“Cool, that works. But what should I do next? Do I just keep doing the same thing?”

Good news: you have many options!

If your workout feels easier, here are five ways to improve it.

Note: These tips work for ANY type of bodyweight training. 💪

STAGE 1: Add more reps

This is the easiest progression.

Try adding one rep each week.

Maybe start with 10 push-ups, then try 11, then 12.

As long as your technique remains solid, gradually increasing the number of reps is a great way to get stronger.

There is no “magic” number of reps.

The repetitions we suggest for training are intended to help you find the right level Challenge.

Over time you will be able to do more, and that’s great! 🙌

STAGE 2: Decelerate (tempo + breaks)

This is one of the the most underestimated advances.

Slow down the movement.

For example, when doing a squat:

• Humble yourself for 3 seconds
• Pause below for 1-2 seconds
• Stand up normally again.

The same goes for push-ups, rows, lunges, and more.

Slower reps mean your muscles stay under tension longer = more challenge!

LEVEL 3: Choose a harder variant

Instead of doing more reps, you can make the exercise itself more difficult.

Here are a few examples:

Push-ups

Push-ups on the wall -> Inclined push-ups -> Push-ups on the floor -> Refuse push-ups

Squats

Bodyweight squats -> Split squat -> Bulgarian split squat -> Pistol Squat Progression

rows

1-arm row -> row of doors -> Corner Tuck -> Ring row

Same movement pattern.

Just a bigger challenge.

Did you know we actually built this for you?

It’s called Bodyweight Adventures. 21 workouts that include all of these first three level-ups.

It helps you know when to increase reps, change tempo, or move to a more difficult variation.

If you haven’t seen it yet, just click reply and I’ll send it to you! 🙌

STAGE 4: Add new exercises

Another option is to keep the original training Add a few additional exercises.

For example:

Want more nuclear power?

Try adding it Deadbugs, Hanging squatsetc.

Want more upper body training?

Try adding something Pike push-ups, Bar hangsetc.

Want more lower body work?

Try adding it Glute bridges, Step Upsetc.

These can add a little fun and variety to your workout!

Note: If you’re short on time, consider swapping out a move instead of adding it. For example, replace lunges with step-ups or planks with deadbugs. You’ll enjoy more variety without the training taking too long!

STAGE 5: Add resistance

A little resistance from outside can also be helpful.

And you don’t need any fancy equipment.

You can:

• Keep a backpack full of books
• Fill a few gallon jugs with water
• Or have a friend manually apply gentle resistance while you perform the movement. (i.e. press lightly on your shoulders when standing up from a squat.)

This is also where many people start to get involved in strength training with weights.

(If that sounds interesting, our Dumbbell training for beginners And Strength training 101 Guide are great next steps.)

And you don’t have to choose one or the other. Bodyweight exercises are just another form of strength training. It all counts and it’s all great. 😃

—

One last tip: Don’t change everything, everywhere and at once!

Choose one These are things you can add to your workout and see how you feel.

Ultimately, you can stack all of these together, but you don’t have to be in a rush! Give your body time to adjust. 💪

You got that!

– Matt

P.S Wish you could ask a trainer a question? Well, now you can! As an experiment, I created a video Ask! furnished. You can submit a question to be answered by a coach. Listen!