Bodyweight Training – I don't think it means what you think it means

"You keep using that word. I don't think it means what you think it means." – Inigo Montoya, The Princess Bride

Last week, I posted about Clean Eating and it's antithesis; those who wish that "everything in moderation" is a valid argument. This week, let's look at a phrase that also sounds great, but actually means little: bodyweight training.

Bodyweight Training

The phrase "bodyweight training" brings to mind visions of body awareness, mastery of one's one physique, and some sort of fitness purity. While there is a certain awesomeness about using purely one's own weight and the Earth's gravity, there's nothing ignoble about using a dumbbell in addition to one's weight and the Earth's gravity.

If taken literally, subscribing to a "bodyweight training" plan is unnecessarily limiting. What if you can't do a pullup? What if you can't do an inverted row? You might add a resistance band, which is usually cool with the bodyweigh crowd, for some reason.

But wait, you don't even need a band, you can use a friendly helper to give you a little assistance, or just step up with a stool. Is it still "bodyweight" if you have a helper? A stool? A band?

Why are pushup handles, Swiss balls, weighted vests, and resistance bands cool for a bodyweight training plan, but you draw the line at a kettlebell or a dumbbell? Are these just technicalities or are they a slippery slope? What about a TRX or a Jungle Gym?

All good tools, but bodyweight equipment?

What about a sandbag? For that matter, a bodyweight purist should find that shoes are a fundamental problem that not even Vibram Fivefingers can solve.

If you're really strong, it can be challenging to find ways to make the exercise hard enough to do much more good. After you can do 50 pushups, is it really better to shoot for 75? What's the benefit? Sure, you can make them harder, and I like that, but if you really want to be stronger, there's not shame in using an external load, too.

If you're really weak or really overweight, it can be hard to do a pushup, but a dumbbell bench press can still be doable. Sure, there are pushups from the knees or at an incline, but while that's a fine exercise, it's hardly motivating to think you might be just doing those for the next six months vs getting stronger in the bench press. There's room for both...

Bodyweight training, like kettlebell training or crossfit, can become something of a religion. Don't let it be that for you. Choose the right training methods and tools for the job. Mix and match. Do build or use a program that mixes bodyweight exercises and calisthenics, but also adds an external load or resistance when necessary.

People who can do amazing things with the body are impressive. Balance, strength, and flexibility are cool, but sometimes people try really hard to do a bodyweight program, and leave the benefits of the other available tools behind.

Mastering your body means mastering the world around you, even if that includes an object. After all the world is full of them.

We are often told not complain about a problem unless you have a solution, so to that end, here's a "bodyweight training" workout program that use "stuff" that's not part of your body. In this case, it's a simple adjustable dumbbell set. This is a good home workout program for beginners, who rarely have access to a pullup bar OR a way to do an inverted row. Of course, you could always just buy a pullup bar, but are you already strong enough to do 10 pullups? Better buy a band, too. ;)

This adjustable dumbbell is good because it is under $40, it can be used as two light dumbbells or one heavier one, for very little extra money, you can add extra weight from local stores like Walmart. This solves the common problem of buying a pair of dumbbells that are too light and not wanting to spend the money on another pair of them (that will also soon be too light).




Minimal Equipment Workout


Warm-up (before each workout)
Joint rotations x10
Push ups plus x10
Glute bridges x10
Split stance rotation x10 times with each leg.
Wall Slides, 10
Jumping Jacks for 1 minute


Workout A

Warmup (above)

Training Circuit A

1. Pushups, AMRAP *
2. Reverse Lunges, 10 per leg
3. Dumbbell Two Point Row, 10 per arm
4. Chair Squats, 10
5. Standing Ys, 10
6. Side Planks, ALAP ** 
7. One Leg Glute Bridges, 10 per side
8. Bird Dogs. 10 per side

Week 1 – Do training circuit once and you’re done.
Week 2 and 3 – Rest one minute, then repeat the circuit one more time
Week 4 – Rest one minute, then repeat the circuit two more times, taking a minute in between circuits

*AMRAP – As many as possible
**ALAP – As long as possible

Remember, you need to alternate between A and B on seperate days, so skip at least a day, then move on to Workout B, below.


Workout B

Warmup (above)

Training Circuit B

1. Pushups (with hands elevated), AMRAP *
2. Split Squats, 15 per leg
3. Wall Slides, 15
4. Dumbbell Goblet Squats, 15
5. Front Planks, ALAP **
6. Two Legged Glute Bridges, 15
7. Standing Ys, 15
8. Reaching Lunges, 15 per side

Week 1 – Do training circuit once and you’re done.
Week 2 and 3 – Rest one minute, then repeat the circuit one more time
Week 4 – Rest one minute, then repeat the circuit two more times taking a minute in between circuits

*AMRAP – As many as possible
**ALAP – As long as possible

Remember, you need to alternate between A and B on seperate days, so skip at least a day, then move back to Workout A, above.

For more info on diet and some exercise descriptions, take look at the Beginners Kickstart over at JPFitness.com.

Do this program for a few weeks, adding weight to things like two legged glute bridges, chair squats, split squats, and lunges, if necessary.

Enjoy your bodyweight training!

Roland