Bodyweight exercises are a great way to build strength in a very efficient manner. As a busy surgeon, I have always struggled to find time to work out and still find time to spend time with my wife and kids, and prepare for the next day. I have found that doing bodyweight exercises is a simple way to incorporate strength training in to my all ready busy day.
It is extremely efficient
I don’t have time to spend hours at the gym. I wake up early and get my bodyweight workout done at the house while my wife and kids are sleeping. I am done with a full circuit within 30 minutes and ready to get ready for work and start my day.
The reason these exercises are so efficient is that you are working multiple muscle groups with each exercise. For example, when you do a pushup using the proper form, you are working all your chest muscles just like you would doing bench press. However, you are also working all your anterior and posterior core muscles. If you maintain good form, you also work your thigh and gluteus muscles. By the time I do my “core” exercise, my core is already sore and I am able to take this exercise to failure.
I Don’t need a Gym Membership
With small kids at home and working long hours, it is nice to get my workout done and move on with my day. I don’t have to worry about driving to the gym with an extra pair of clothes for work. I can get a full body workout done right at home.
The Cost of equipment is Low
Buying dumbbells barbells, and a weight bench can get pretty pricey. A doorframe pull up bar and some gymnastic rings can get you started on a full body workout when incorporating your body weight. As you get more committed, you can invest in a stand alone system that allows you to do multiple exercises.
The Equipment doesn’t take up a lot of space
When I started getting back into strength training, I soon filled up the 3rd floor of our house with dumbbells, barbells, and a weight bench. Now there isn’t hardly any room to walk around. When I started doing bodyweight strength training, I realized I could just do it in the living room since most of the exercises use just the floor or a new props. All you need is a door frame for the pullup bar and gymnastic rings. If the weather’s nice, you can do your workout on the back porch.
As You build strength, you are also improving your balance and mobility
As you progress through more difficult body weight routines, your balance and mobility must improve to allow you to complete the exercise with the appropriate technique. This allows the ligaments around your joints to become stronger at the same time your muscles are becoming stronger.
It is More Exciting than many other types of workouts
I used to dread doing boring cardio exercises on an exercise bike or treadmill. The time always seemed to pass so slowly. During bodyweight training, I am completing every rep while focusing on improving my technique. It feels more like practicing a skill for a specific sport. If you do your exercises in a circuit format, you will keep your heart rate up and get an cardio benefit as well as strengthening.
You can get the kids involved
If you can’t find time to workout when the kids are in bed, you can do a body weight workout with the kids in the same room. I wouldn’t feel comfortable with my young boys walking around while I am lifting heavy weight because I worry injuring them with the weights. Also, 6 year old my son wants to lift the same weight I am lifting and gets frustrated that he can’t lift it. When I started doing bodyweight workouts, my son occasionally would see me doing my pushups or pullups and wants to try it himself. As he gets older and can focus more on performing the exercises with appropriate form, he can reap the benefits as I have. Need a little extra resistance? Have your kid hop on your back as you do a pushup!
