5 ways to improve your bodyweight workout 🙌

One of the most popular exercises we’ve ever published on Nerd Fitness is our Beginner Bodyweight Workout.

(Although Steve filmed it .the original video. with his shorts back and forth. True story!)

But after a few weeks or months, you may ask:

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

Good news: you have many choices!

If the workout is starting to feel easier, here are five ways to level it up.

Note: these tips work for any type of bodyweight workout. 💪

LEVEL 1: Add more Reps

This is the simplest progression.

Try adding 1 rep each week.

Maybe start with 10 pushups, then try 11, then 12.

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

There is no “magic” number of repetitions.

The reps we suggest in the workout are here to help you find the right level challenge.

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

Level 2: Slow things down (Tempo + Pause)

This is one of the the most underrated progressions.

Slow down the movement.

For example, when you do a squat:

• Lower it for you 3 seconds
• Pause at the bottom for 1-2 seconds
• Stand back normally.

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

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

LEVEL 3: Choose a harder Variation

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

Here are some examples:

Pushups

.Wall bends. -> .Incline pushups. -> .Floor bends. -> .Decline pushups.

Squats

.Bodyweight squat. -> .Split Squat. -> .Bulgarian Split Squat. -> .Pistol Squat Progression.

Lines

.1 arm row. -> .Door row. -> .Corner Tuck. -> .Ring Row.

Same movement pattern.

Just a bigger challenge.

Did you know we actually built this for you?

It’s called The Adventures of Bodyweight. 21 workouts that incorporate all of these first 3 levels.

It helps you know when to increase the reps, change the tempo, or switch to a harder variation.

If you haven’t seen it, just hit reply and I’ll send it your way! 🙌

LEVEL 4: Add New Exercise

Another option is to keep the original workout the same and add a few extra exercises.

For example:

Want more core strength?

Try adding it .Deadbugs., .Hanging knee tucks.etc.

Want more upper body work?

Try adding it .Pike push-ups., .Bar Hangs.etc.

Want more lower body work?

Try adding it .Buttock bridges., .Step Ups.etc.

These can add some fun and variety to your workouts!

Note: if you have little time, instead of adding, consider submitting a move outside. Ie replace lunges with step ups, or planks with deadbugs. You can enjoy more variety without making the workout last too long!

LEVEL 5: Add Resistance

Adding some external resistance can also help.

And you don’t need fancy equipment.

Can you:

• Keep a bag full of books
• Fill a few gallons with water
• Or even have a friend manually apply some gentle resistance while you do the movement. (ie press lightly on the shoulders while rising from a squat.)

This is also where many people begin to explore strength training with weights.

(If it sounds interesting, our .Exercise for beginners with dumbbells. and .Strength training 101. guide are big next steps.)

And you don’t have to choose one or the other. Bodyweight exercises are just another form of strength training. Everything counts and everything is great. 😃

—

One last piece of advice: don’t change everything, everywhere, all at once!

Choose one of these things to add to your workouts and see how you feel.

Eventually, you can stack all of these together, but you don’t need to panic! Give your body time to adapt. 💪

You got this!

– Matt

P.S Do you want to be able to ask a question to a coach? Well, now you can! As an experiment, I set up a Video Ask! Allows you to send a question to be answered by a coach. Check it out.!