6 Ways to Make Bodyweight Exercises Harder

Athletic brunette female in pink sportswear doing abs exercises on horizontal bar.

Bodyweight training involves a set of exercises that provides resistance but only use your body weight. Most of the exercises exert pressure against gravity to offer resistance to gain strength. There is a wide range of bodyweight training exercises, and they can either impact your strength, speed, endurance, balance, power, flexibility, or coordination. Some of the well-known bodyweight training exercises include push-ups, pull-ups, sip-ups, dips, bodyweight squats, and lunges, chin-ups, ring rows, step-ups, frog stands, plunks, etc.


Some of the advantages of bodyweight strength training include;

  • Convenient in many places.
  • Form the best foundations for the other weighted exercises.
  • Maximize your stability.
  • It’s safer.
  • Build muscles and increase strength.
  • Easily adaptable.
  • The exercises are all-rounded.


The noticeable disadvantages are:

  • Smaller gains compared to the other forms of training.
  • Difficult to measure, unlike how you measure the progress while lifting weights.
  • Over time, exercises become more effortless.

The Common Challenges

Some of the routine roadblocks that you can encounter in your bodyweight training include:

  1. Physical interference – Injuries, poor flexibility, prolonged recovery period, lower strength levels, and poor body control.
  2. Mental barriers – Lack of motivation, lacking consistency, not committed, and excuses with time.
  3. General troubles – Undefined goals, unwillingness to progress, reduced workout periods and lacking exercise needs.

Tricks to Maximize Bodyweight Training for Mass

You have to consider a few things if you want to gain maximum results from the kind of exercises you perform. As it is with other forms of training, your mindset matters the most as the determination is what makes you push yourself to the limits. So how can you ensure that you make the best out of your training routine? Are there tips for only bodyweight training?

The following should be in your checklist for you to get the best results from your exercises:

1.    Introduce the Required Accessories

For any exercise, you have to be comfortable while doing them, including getting the best tampons when you are in that phase of the month. To enjoy the benefits of bodyweight training, you have to be smart about how you perform them, and bringing in some accessories to your routines will help out. Getting items such as push-up bars, a yoga mat, weighted bags, knee pads, resistance bands, pull-up bars, anchoring elastic bands, and a handgrip will be essential. Each item provides a particular purpose and will be helpful to offer that extra resistance or support that you will need for maximum gains from your routine

2.    Monitor the Pace

How you perform the exercises is very important to the overall impact that you are awaiting. All the global bodyweight training coaches will agree that the time you use to perform the routines, significantly the pace will affect your results. For instance, a correct push up should involve dropping down from your rest position slowly and then pumping back up quickly. The same applies to a good squat, as you will go down slow before coming up faster. That pace will affect the kind of pressure that you put on your muscles. If you do the routine quickly, then expect little or no impact since the exercises won’t be of great intensity.

3.    Track the Reps

The bodyweight strength training anatomy heavily relies on the kind of pressure that you put on your muscle tissues. For there to be wear and tear of muscle tissues, the number of reps you perform for a particular exercise will have to be uniform. We all have different adaptations or ways of doing things. Some might have steady reps of like twelves per set while others might alter. It is advised to do many reps for the more straightforward exercises, and as things become hard, you can lower the reps or start big and go until exhaustion for the simple routine.

4.    Know the Impact

Setting your goals will be a significant influence on the kind of impact that you want. There’s no way that you’ll want to have bigger/shredded arms, and you start doing squats, it doesn’t make sense. Once you have a clear goal, select the best exercises, and know which particular muscle groups you’ll be working on while doing them.

5.    Super-Set

Nothing achieves complete burnout and a massive impact than a super setting. The art of doing two different exercises back to back will keep your adrenaline pumping, and you’ll be guaranteed on massive gains.

The muscle groups that you should be pairing for super-sets on your bodyweight training routines are;

  1. Biceps, abs, and back
  2. Chest, shoulders, and triceps
  3. All leg muscles combined.

6.    Correctly Perform the Exercises

To seal the deal, it’s not about what you do, how many times you do it, how they’ll impact your body, or what you should use. Knowing how to execute these exercises properly is what counts. To get the best impacts, you should know how low you should go to perform a push-up correctly or how high you should pull to do a perfect pull-up. Knowing how to execute the bodyweight training exercises properly will be of great importance to your ultimate goal.


Bodyweight training should be the go-to solution for you if you want to work out at your convenience. With the multiple benefits that you can gain from this training mode, learning about the tips that’ll help you get the most out of the routines will be of great importance.

Are you doing any bodyweight training? What kind of challenges have you faced so far? Are there considerations that help you get maximum results? Leave a comment.

Latest posts by Rachel Burns (see all)

Rachel Burns

Rachel Burns has been writing on topics related to fitness and healthy eating for 2 years now. As a mother, she really appreciates the ease of raising children with her advice. You can learn more about Rachel by visiting top-mom.com. Rachel specializes in plant-based diets. In addition to nutrition, she is also an exercise enthusiast

You may also like...

Leave a Reply