Bodyweight Strength Training...
Not Only Possible, But Recommended!

When most people think about strength they think about "maximum" strength accomplished by heavy weight-lifting... however, bodyweight strength training can "optimize" different types of strength!

Strength, loosely defined, is the level of ability your body has to exert muscular/skeletal force against a resistance.

Coach Eddie Lomax

Workout Without Weights

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The resistance can be the weight of your own body, the weight of a foreign object or both.

It is the means by which you accomplish tasks when interacting with your environment, either by moving your own body or moving something else... the stronger you are, the more you can do successfully.

Bodyweight strength training uses the weight of your own body as the means to increase strength.

Being stronger allows you to...

Do more, stronger... greatly improving performance in a wide variety of sport, work and everyday life activities.

Reduce the risk of injury... making you better suited for the environment in which you live.

Be more confident... knowing there is strength behind your capabilities.

Look better... lean, hard, defined muscles are often the visible manifestation of strength.

Successfully complete tasks and overcome challenges... generally improving your quality of life.

The truth is, there are many types of strength... and bodyweight strength training can have an impact on each one.

Let's take a look at three of the big ones... maximal strength, explosive strength and strength endurance.

Bodyweight Strength Training
For Maximal Strength

Maximal Strength is the amount of force that can be generated from one all out effort... regardless of time or bodyweight.

Maximal strength can be displayed through three types of muscle actions...

Concentric Strength occurs when the muscle shortens as it overcomes resistance, like when lifting a weight or your own body.

Eccentric Strength occurs when the muscle lengthens as it yields to or attempts to overcome a resistance, like when controlling a weight or your body on the way down.

Static Strength occurs when the muscle contracts against an immovable resistance, or contracts to prevent unwanted movement.

Some opponents of bodyweight strength training say the weight of your own body is not enough to produce substantial gains in maximal strength.

I beg to differ... someone who accomplishes doing 5 push ups through proper bodyweight strength training who previously could not do even 1 has improved maximal strength.

If you still don't believe me, get The Naked Warrior by Pavel Tsatsouline and explore the world of one-arm push ups and one-leg squats... then tell me maximal strength is not necessary for bodyweight strength training!

This book will also teach you high tension techniques that will serve you well in all your physical training.

Bodyweight Strength Training
For Explosive Strength

Explosive Strength is strength per unit of time, and is also known as speed strength.

There are two types of explosive strength...

Starting Strength is the ability to recruit as many muscle fibers as possible instantaneously at the start of the movement... It is the type of strength necessary to quickly accelerate a load that is at rest.

Acceleration Strength is how long you can keep the maximum number of muscle fibers recruited after Starting Strength.Once the initial movement begins, the rate of force development is the acceleration... It is what will get the load moving very quickly.

Bodyweight strength training that includes jumping movements, or exercises such as plyometric push ups, and trained according to a comprehensive plan like Workout Without Weights, can greatly improve explosive strength.

Bodyweight Strength Training
For Strength Endurance

Strength Endurance is the ability to be as strong as possible, as long as possible.

Strength endurance is characterized by being able to perform a movement repeatedly for an extended period of time without being overcome by fatigue or sacrificing form.

Bodyweight strength training is normally employed to improve strength endurance using a multitude of bodyweight exercises and calisthenics exercises.

However, cranking out repetition after repetition of a certain exercise can lead to overuse injuries.

Therefore, they should be limited to a certain number of repetitions per set... increasing the number of over-all sets to optimally improve strength endurance safely.

In Workout Without Weights I recommend (Max Reps Per Set) for each exercise to avoid boredom and overuse injuries.

Progression is accomplished by doing more sets or circuits, and/or increasing the difficulty of th exercises performed.

This application of bodyweight strength training allows for the greatest improvement in muscular strength endurance... in the safest manner possible.

Bodyweight Strength Training Optimization
For Versatile Strength

If you want to use bodyweight strength training to improve every aspect of strength and become FIT FOR ALL OCCASIONS, it must be done in a progressive manner.

As you incrementally improve all aspects of strength through proper bodyweight training, you will experience improved ability to meet the challenges of sport, work and life, you’ll feel better than you have in years and your newfound strength will be exemplified in an athletic body.

Workout Without Weights the PLAN for the gym you were born with... get it today!

As you can see, there are a lot of aspects of strength that need to be trained to optimize performance and instigate positive physical changes... and bodyweight strength training can be used for the improvement of each aspect of strength.

Don't get caught in the habit of only training one type of strength... resulting in specialized strength.

Versatile strength allows you to be stronger, no matter what is asked... allowing you to accomplish more things successfully when interacting with your environment.

Bodyweight strength training that combines bodyweight exercises, calisthenics exercises and intense cardio in a step-by-step, progressive plan will yield the greatest performance, health and physique results... quickly allowing you to meet your goals and often exceed your expectations.

Learn More!

Combining Bodyweight Exercises And Dumbbell Exercises
Combining bodyweight exercises and dumbbell exercises is the next logical step in your quest for fitness, physique and fat loss. This powerful combination is excellent for improving physical ability and appearance!

6 Ways To make Bodyweight Calisthenics Training More Effective
Use these bodyweight calisthenics training tips to progressively increase the difficulty of your training... and get more out of your bodyweight calisthenics exercise than ever before.

Build Muscle Without Weights!
Who said you can’t build muscle without weights? The truth is, bodyweight calisthenics exercises is perfect for building a strong, lean and muscular physique. And bodyweight exercises can be done anywhere, anytime... so get started today!

Lat Pull Downs Won't Save Your Life... Pull Ups Will!
Long gone are the days where the ability to do pull ups could save your life. Or are they? Doing lat pull downs in the safety of your gym are a poor substitute for a proper pull up.

Push Ups Exercise Progression Method... Not Just Chasing Higher Reps
Some people get so caught up in chasing high push up numbers... they forget there are other methods for push ups exercise progression. Get stronger, reduce boredom and avoid injury by progressing from easy to difficult!

What Did Legendary George Hackenschmidt Have To Say About Working Out Without Weights

George Hackenschmidt, a legendary weight lifter, also recommended working our without weights. Bodyweight calisthenics are the logical starting point, and should remain an integral part, of any fitness program.

The First, And Last Time I Did 100 Push Ups
Imagine the glory of being able to do 100 push ups. Is there anything magical about the number 100... no. But being able to do 100 push ups will set you apart from the crowd.

A Tribute To Great Gama... A Pillar Of Strength
The Great Gama was one of the greatest wrestlers of all time... and well known for his feats of strength using bodyweight calisthenics exercises. His workout without weights is legendary.

Deep Squats, Best Way To Train Buttocks Muscles
Deep squats unfairly get a bad reputation for causing knee injuries, but the truth is they are safe when performed properly and one of the best exercises for developing the hard to train buttock muscles.

The Proper Push Up... What To Do, What Not To Do
The push up, pr should I say the proper push up, should be a part of everyone's fitness training program. Watch your upper body and core strength combine into a powerful full body movement that is overlooked by many.

Is Squatting Bad For Your Back And Knees?
You will be surprised how effective bodyweight squatting is at building leg strength and endurance, and fortifying the knees and joints. Squatting is an important exercise to train with proper form... and should be included in everyone's fitness training program.

Your First Pull Up... A Fitness Milestone
Nothing will make you prouder than accomplishing your first pull up. The pull up is a milestone in fitness... those who can do pull ups are well on their way to fitness success, those who can't should be ashamed of themselves.

Don’t Settle For One Type Of Bodyweight Exercise Progression... Use Multiple Progression!
Using the single progression approach of only increasing repetitions reduces the effectiveness of your bodyweight exercise progression. Use multiple progression methods to get incredible results.

Use Bodyweight Calisthenics For More Than An Abdominal Workout!
Don’t limit your use of bodyweight calisthenics to only your abdominal workout. You can get a full body workout using bodyweight only exercises that will take you to new heights of fitness!

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Coach Eddie Lomax is the founder and president of the Optimum Fitness Network, and author of the best-selling ebook Workout Without Weights: Bodyweight Calisthenics Workout Progression System.

DISCLAIMER: The material on this site is for informational purposes only and not intended to replace professional, medical recommendations or common sense. This site, owners and employees accept no responsibility for injury or damage arising from the use or misuse of the information provided.