A lot of people associate bodyweight training with high reps and therefore believe there’s no way they could get seriously strong with bodyweight training alone. And they’d be right: simply adding more reps won’t create a significant enough overload to continually build muscle.
To build muscle and get stronger you need to place the muscles under tension by using significant resistance, which is something high rep work doesn’t provide.
So, to make bodyweight training an effective method of building muscle without weights, you have to progressively overload the muscles in the same way you would in the gym.
If getting to the gym for strength training workouts is impossible, do your own workouts at home.
Just 10-15-minutes of planned exercises fitted in during the day, whenever possible, can be just as effective.
Getting yourself some home fitness equipment will allow you to maximise those minutes you have available, and be sure to include some kettlebells.
These are great for a really effective, intense and fast workout which will build strength and coordination.
Physical fitness is not just about how you look, it is how you feel, and most importantly it’s about being as healthy as you can be. Additionally, if you are healthy, then you feel good, and when you feel good, you will look good.
Regardless if your age is 20, 30, 40, 50, and beyond, it is never too late to get in shape and fulfill your physical potential.
This is the season for walking to work, getting off a few subway stations early, or parking further away from your office. Better yet, try cycling to the office–as long as your city or town isn’t so punishingly hot during the summer that you’d arrive drenched in sweat. Keep your work shoes at the office and opt for an ergonomic day bag you can throw on your back while you bike in.