5 Ways to Balance Your Bodyweight Workout 🙌

One of the most popular workouts we’ve ever published on Nerd Fitness is our beginner bodyweight workout.

(Even though Steve was filming ​the original video​ with his shorts inside out and back. True story!)

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

« Great, that works. But what do I do next? Just keep doing the same thing? »

Good news: you have many options!

If your workout is starting to feel easy, here are five ways to take it up a notch.

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

LEVEL 1: Add more reps

This is the simplest progression.

Try to add 1 rep each week.

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

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

There is no « magic » number of reps.

The reps we provide in the workout are there to help you find the right level of a challenge.

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

LEVEL 2: Slow Things Down (Tempo + Pauses)

This is one of the the most underrated progressions.

Slow down the movement.

For example, when you squat:

• Decrease by 3 seconds
• Pause at the bottom for 1-2 seconds
• Stand up normally.

The same goes for push-ups, rows, lunges, etc.

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

LEVEL 3: Choose a more difficult variation

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

Here are some examples:

Push-ups

​Push-ups on a wall​ -> ​Incline push-ups​ -> ​Push-ups on the floor​ -> ​Deflect push-ups​

Squats

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

Rows

​1 arm row​ -> ​Doorway Row​ -> ​Corner Tuck​ -> ​Ring Row​

Same movement pattern.

Just more of a challenge.

Did you know we actually created this for you?

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

It helps you know when to increase the reps, change the pace, 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 exercises

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

For example:

Want more core strength?

Try adding ​Deadbugs​, ​Hanging knees​etc.

Want more upper body work?

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

Want more lower body work?

Try adding ​Seat bridges​, ​Step Ups​etc.

They can add some fun and variety to your workouts!

Note: if you don’t have time, instead of adding it, consider subordinating a movement outside. I.e. replace lunges with steps or planks with dead bugs. You can enjoy more variety without making the workout too long!

LEVEL 5: Add resistance

Adding some external resistance can also help.

And you don’t need fancy equipment.

You can:

• Carry a backpack full of books
• Fill several gallon jugs with water
• Or even have a friend manually apply gentle resistance as you do the movement. (ie a slight shoulder press as you come up from the squat.)

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

(If that sounds interesting, our ​Dumbbell workout 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. Everything counts and everything is great. 😃

—

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

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

You can eventually put all of these together, but you don’t have to rush! Give your body time to adapt. 💪

You got it!

– Matt

PS Want to ask a coach a question? Well, now you can! As an experiment, I created Video Ask! Allows you to submit a question to be answered by a trainer. Check it out​!