Will Bodyweight Exercises Build Muscle? Benefits and Facts (2023)

Will bodyweight exercises build muscle?

Let me take you for a dive into the sea of bodyweight training. The kick-ass form of exercise you can do anywhere.

If you’re looking for a fun, flexible form of training that delivers results fast, check out these 9 benefits of bodyweight training!

Contents

1 Will Bodyweight Exercises Build Muscle? The Benefits of Bodyweight Training
2 Frequently Asked Questions (FAQ)
3 Final Words: Will Bodyweight Exercises Build Muscle?
4 Other Helpful Resources

Will Bodyweight Exercises Build Muscle? The Benefits of Bodyweight Training

Ok then, give me those damn benefits. Why should I stop using the “Monster Muscle Flex RX Rack 6200 GT” and start doing bodyweight exercises instead?

Well, read on and find out:

It Takes All Sorts

Bodyweight exercises don’t discriminate because everyone can do them!

No matter your fitness level, your exercises can be modified to suit your needs. By varying the speed of the exercise, adding repetitions, or focusing on technique, you can instantly modify the level of challenge.

That’s why I say calisthenics is suited for both beginners as well as super-fit individuals!

To The Very Core

As one of the most important muscle groups, the core is helpful for just about everything.

Your front, back, and sides are included. You’ll struggle to find a bodyweight exercise that doesn’t strengthen your core.

Flexy as Hell

There’s some truth in the stereotype of lifters being inflexible.

If you want to build and maintain mass without tight muscles and rigid joints, you’ll want to trade the bench press for bodyweight training.

There’s a reason yoga and pilates have taken hold worldwide- they are a form of bodyweight training, a highly effective way to loosen up joints, muscle, and improve posture.

Build Muscle (And Keep it)

Want to eat more and get away with it? Not only does muscle look good, it actually increases your required calorie intake.

The more muscle you have in your body, the higher your metabolic rate. You got it; that’s why Michael Phelps can eat 12,000 calories daily when training!

Lucky for you, bodyweight exercises are a killer way to build and retain muscle. Not only will these muscles increase your metabolic rate, but they will aid ALL types of exercise.

So by integrating bodyweight training into your regime, you’re pumping up your ability to swim, run, cycle, and more.

Have Some Heart

All types of exercise depend on the heart, and body weight is one of them.

Feel the heart pumping away when you’re working out? Here are the ways your heart health is being improved:

Reduced cholesterol levels
Protection from cancer
Increased longevity
Reduced risk of stroke

Freedom

If you’re looking to build muscle, weights are the obvious choice. But how portable are a few hundred kilograms worth of dumbbells?

Many exercises involve equipment or, at least specialized clothing. The only equipment needed for bodyweight training is your body, so get creative with where you do it -and experience a whole new level of freedom when you work out.

Save Time

Not all of us have HOURS to set aside for our workouts, so the need for time-efficient workouts is greater than ever.

Bodyweight training is all about quality, not quantity- achieve more in less time!

With this form of exercise, there’s no commute, no subscription, or other time-wasting exercises. Just find an empty space and get straight down to business!

Bodyweight exercises are proven to offer massive gains in short periods by turbocharging your heart rate and blasting calories. Due to the lack of equipment, you can quickly transition between exercises to keep your heart pumping.

Stay Balanced

Since your body is creating resistance, naturally, bodyweight training requires balance. You’ll struggle to find a single exercise that doesn’t ramp up your general body awareness and ability to control it.

Almost any exercise can be further boosted to work on balance- try a single-leg squat for a serious balancing act.

Get Results

All of that sounds great, but if you’re not getting results, who cares, right?

Bodyweight training is incredibly effective because it requires ‘compound’ movements- meaning multiple muscle groups and joints work simultaneously: amplifying the results of strength and performance.

We’re talking body-wide gains here!

Frequently Asked Questions (FAQ)

Can you Build Muscle With just your Bodyweight?

Yes, it is possible to build muscle using just your bodyweight. Bodyweight exercises can be effective for muscle development as they engage multiple muscle groups and can be modified to increase the difficulty as you progress. However, the rate of muscle growth may be slower compared to using external resistance such as weights.

Is it Harder to Build Muscle With Bodyweight Exercises?

Building muscle with bodyweight exercises can be challenging, especially as you become stronger and more experienced. Initially, bodyweight exercises may feel easier compared to lifting heavy weights – but you can increase the difficulty by performing exercises on unstable surfaces, modifying leverage, or incorporating advanced variations like one-arm push-ups or pistol squats. Consistent progression and proper form are essential to continue challenging your muscles and stimulating growth.

Do Bodyweight Exercises Bulk You Up?

Bodyweight exercises can contribute to muscle growth and improve muscle tone, but they may not result in significant “bulking up” or extreme muscle mass gains. The extent to which you bulk up depends on various factors, including genetics, nutrition, intensity of training, and overall caloric intake. While bodyweight exercises can help you build lean muscle, if your goal is to achieve a substantial increase in muscle size, traditional weightlifting and resistance training might be more effective.

Can I get Ripped With Bodyweight Exercises?

Bodyweight exercises can help you achieve a ripped or toned physique by developing muscle definition and reducing body fat. By combining bodyweight exercises with proper nutrition and incorporating cardiovascular activities, you can effectively burn fat and reveal the underlying muscle. However, keep in mind that individual results may vary depending on factors like genetics, diet, and overall body composition.

What Happens if I Only Do Bodyweight Exercises?

If you only do bodyweight exercises, you can still experience improvements in strength, muscular endurance, and overall fitness. Bodyweight exercises engage multiple muscle groups, enhance stability, and improve functional movement patterns. However, solely relying on bodyweight exercises may limit your ability to continuously challenge your muscles as you progress. Incorporating additional resistance through weights or resistance bands can provide more variety and help promote further muscle growth.

Is Calisthenics Better than Gym?

Whether calisthenics or the gym is better depends on personal preference, fitness goals, and individual circumstances. Calisthenics, which primarily uses bodyweight exercises, offers benefits such as improved body control, flexibility, and functional strength. It can be performed anywhere without the need for equipment, making it accessible and cost-effective. On the other hand, the gym provides access to a wider range of equipment and allows for more targeted muscle isolation and progressive overload. Ultimately, the choice between calisthenics and the gym depends on your specific goals and preferences.

Is Bodyweight Enough to Build Muscle?

Bodyweight exercises can be effective for building muscle, particularly for beginners or those without access to weights or a gym. By strategically progressing the difficulty of exercises, using leverage variations, and incorporating techniques like plyometrics, you can continue to challenge your muscles and stimulate growth. However, as you become more advanced, adding external resistance, such as weights or resistance bands, may be necessary to further promote muscle hypertrophy and avoid plateaus.

Final Words: Will Bodyweight Exercises Build Muscle?

You might still ask yourself, ” Will bodyweight exercises build muscle “?

Well:

There’s really no one perfect form of exercise. But if you like the sound of an exercise that is truly time-efficient, can be done anywhere, and gives you rapid, body-wide progress, bodyweight training is the business!

PS! If you would like to learn more about calisthenics and time-efficient exercise, be sure to visit and bookmark my definite collection of at-home strength training articles. Here you will find LOADS of interesting stuff to help you along the way establishing your at-home workout routine!