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  • Johnny Loreti

The Top Bodyweight Exercises for Strength Building

Updated: May 14

Best Bodyweight Exercises to Build Strength

No equipment? No problem! Many people are under the impression that without a gym and fancy machines or weights that they won’t be able to get in a good workout. In reality, you don’t need a single piece of equipment; Doing bodyweight workouts may even challenge you more, working your muscles in different ways and targeting more areas of the body at once.

Whether you’re traveling and stuck in a hotel with no gym, crunched for time and want to get in a workout at home, or simply just want to switch up your routine, these bodyweight exercises will give you a quick and sweaty workout. These 4 exercises can be done anywhere at any time, so you have no excuses!



If there’s one exercise you need to include for a full-body blast, it’s burpees. Working your upper body, lower body, and core, this exercise will get your heart rate up in no time. To perform this exercise, start in a standing position with your feet about shoulder-width apart.

From here, you’ll lower into a squat position, and jump your feet back landing in a plank position. You’ll then return to the squat and jump explosively into the air and repeat the exercise. While burpees can be challenging, they’re an efficient way to tone your entire body.



If you’re looking to improve your upper body strength, push-ups are a necessity. Starting in a plank position, lower your body as far as you can until your chest is just hovering over the ground, and then push yourself back up to the starting position.

Repeat as many times as you can to test your strength. You can always drop to your knees for a little assistance. Practicing these is a great way to build up the strength for pull-ups and dips if you’re not quite there yet.



For a lower body burn, squats are our go-to. Not only will you be strengthening your legs, but your back as well. Standing with your legs a little further than shoulder-width apart, bend your knees lowing into a position where your legs are forming a 90-degree angle. Use your power to return to a standing position and repeat.

To add a little extra challenge, try holding a kettlebell or dumbbells', or even add a hop in between making it a jump squat. We guarantee this will make you feel the burn and build strength in your quads, hamstrings, and glutes.

Mountain Climbers

Mountain Climbers

Mountain climbers are another full-body exercise that will target your core, upper, and lower body all at once. Starting in a plank position, drive one knee to your midsection, and as you prepare to lower it back to a straight position drive the other knee forward. Repeat this exercise quickly to get your heart rate up!

Our personal trainers at Back Bay Fit can help your learn how to do any of these exercises with proper form for an effective workout! Contact us today to get started.


What are bodyweight exercises?

Bodyweight exercises are workouts where you use your own weight to build muscle and get stronger. No fancy equipment needed!

Why are bodyweight exercises good for strength building?

They're good because they help you build muscle and improve your strength without needing expensive gym equipment. Plus, you can do them anywhere!

What are some examples of bodyweight exercises?

Push-ups, squats, lunges, and planks are all examples of bodyweight exercises. They work multiple muscles at once and are great for building strength.

Can bodyweight exercises help me get stronger even if I'm a beginner?

Absolutely! Bodyweight exercises are perfect for beginners because you can start at your own level and gradually increase the difficulty as you get stronger.

How often should I do bodyweight exercises to see results?

Aim to do bodyweight exercises at least 2-3 times a week. Consistency is key! As you get stronger, you can increase the intensity or try new variations to keep challenging yourself.

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