7 Body Weight Exercises to Increase Strength and Endurance

Let’s face the real problem out in the open, the majority of people are careless about their health, and most of them are paying it at the cost of their lives. Body weight exercises are often preferred for losing weight. We all know that workouts can help you in burning your fat and giving you a fit and lean body.

These three questions are most popular about bodyweight workouts,

Are bodyweight exercises as effective as weightlifting?
How much strength can you gain with them?
Which bodyweight exercises are the best?

Bodyweight exercises are better for losing weight as they burn extra calories. Still, bodyweight workouts are suitable for relative strength and endurance.

In this post, I will give you a list of seven best bodyweight workouts which will enhance your endurance and strength. So, without further ado, let’s get you started,

Table of Contents

● Push-Up

No bodyweight workout is complete without push-ups. Push-ups are the best bodyweight exercise of all time. Without any specific equipment, you can train your arms, shoulders, and chest. There are many types of push-ups. The recommended one is the vanilla push-ups.

There are other types of push-ups to burn your calories and keep you lean and fit. You can switch to pike push-ups which involve mostly your shoulders. After the pike push-ups, you should do dive bomber push-ups. It will stimulate your triceps, shoulders, and chest with every motion.

While doing push-ups, make sure that you add some variations as it increases the stress on your upper body. Increase the rep according to your body weight.

● Inverted Row

Inverted row is more advanced bodyweight exercise which requires an increased amount of strength and effort from you. You can use either a rope or ring to increase thickness and strength of your mid back area. The magical truth about the inverted row is it not only improve strength the muscle of your upper back but also provide you with an isometric workout to your lower back, hamstrings, and glutes.

While working out, you can also increase the difficulty level by holding at the top for few seconds. You can also elevate your legs on the roof for few seconds to increase tension on your muscles. It will burn your calories. More the reps of this workout, more fat you will lose. In addition to that, your muscle strength and agility will increase phenomenally.

● Dip

Dips, on a dip station need a lot of stamina and strength to complete just one rep. They can blast your triceps as good as any other workout. Do them straight up and straight down and see for yourself the effect you can endure from it. It is one of the most efficient upper-body exercises. Despite the fact that triceps dips are most efficient, you can also opt for chest dips. They will help you increase your efficiency and agility.

● Chin-Up & Pull-Up

If you ask me which is the best workout technique to boost your biceps and lats, my vote will go for chin-up/pull-up. They are some of the most difficult but high-yielding bodyweight exercises which will help you to boost the strength of your biceps. They will not only increase the strength, they can also significantly grow the size of your biceps as well.

To maximize the strength and the size of your biceps, you must do at least 50 reps of push-ups. Doing them in rings is always preferable. However, they will be the most complex set of push-ups you will ever make.

● Rope Climb

Raise your hands if you hated rope climbing drill in your high school. Yeah!! Me too. But if you want to give strength to your forearms, lats, upper back, abs, and pecs, then this is the best bodyweight workout. It is a total body workout which you must do at least twice or thrice a week.

● Handstand Pushups

I created a separate point for handstand pushups because it is highly efficient and very enduring for your shoulders. They will not only increase the endurance but also the size of your shoulders. Of course, you will need support before to do it either of the wall or your partner. Once you get to hold of this, your shoulder strength will increase dramatically.

● Single Leg Hip Thrust

This bodyweight workout is mostly for girls. All you need to do is set two benches up and put your upper back in it. Put one of your legs on the other bench and bend the other leg. Not let your hip drop down to the ground as much as your body allows. You can be a little pushy but don’t push too hard. 20-30 reps will be enough.

Winding It Up

Let’s see what we have discussed in the above post.

No bodyweight workout is complete without push-ups. Push-ups are the best bodyweight exercise of all time. Without any specific equipment, you can train your arms, shoulders, and chest.
Inverted row is more advanced bodyweight exercise which requires an increased amount of strength and effort from you. You can use either a rope or ring to increase thickness and strength of your mid back area. The magical truth about the inverted row is it not only improve strength the muscle of your upper back but also provide you with an isometric workout to your lower back, hamstrings, and glutes.
Dip needs a lot of stamina and strength to complete just one rep. They can blast your triceps as good as any other workout. Do them straight up and straight down and see for yourself the effect you can endure from it.
If you ask me which is the best workout technique to boost your biceps and lats, my vote will go for chin-up/pull-up. They are some of the most difficult but high-yielding bodyweight exercises which will help you to boost the strength of your biceps.
If you want to give strength to your forearms, lats, upper back, abs, and pecs, then this is the best bodyweight workout. It is a total body workout which you must do at least twice or thrice a week.
Handstand Pushups will not only increase the endurance but also the size of your shoulders. Of course, you will need support before to do it either of the wall or your partner. Once you get to hold of this, your shoulder strength will increase dramatically.
Single Leg Hip Thrust is mostly for girls. All you need to do is set two benches up and put your upper back in it. Put one of your legs on the other bench and bend the other leg. Not let your hip drop down to the ground as much as your body allows.

I hope that you like the post. Let me know through comments how you like the post. Till then, keep well and work hard!!!

Author Bio:

Ryan Brown is working as a professional blogger at invictus Gym. Which is providing Kids BJJ, MMA and Thai boxing training in Melbourne. He used to write about Health and fitness, Bodybuilding and Martial arts and many more. Things that he loves to do is Travelling, Gyming, Writing and playing football.