Thursday, October 17, 2013

Ten Minutes With a Trainer: Body Weight Training

by Josh Perez
Body weight training is strength training that uses your own weight for resistance for the movement instead of free weights. The push-up, the pull-up, and the sit-up are examples of body weight exercises.

Body weight training offers numerous benefits, even when resources run scarce. Enjoy the accessibility and versatility of body weight exercises as they require little to no equipment and can be performed virtually anywhere, by anyone, at all ages and fitness levels.

Simple movements, such as push-ups, crunches and squats, can be modified by altering the leverage and weight distribution of your body to meet any level of conditioning. Burn fat and build strength with endless combinations of body weight exercises.
Body weight exercises can be performed at home, in the office or on vacation. Add a pull-up bar or even a sturdy door or a physioball and your training space is complete.

Enhance your experience by taking your body weight training outdoors to the beach, park, or local college for fresh air. Soft turf, grass and especially sand are optimum surfaces for cardiovascular and plyometric exercises as they deliver less impact to the bones and joints while offering greater resistance.

I recommend 3 sets of 18-20 repetitions for all body weight exercises to start with and 1 min or under for rest and shoot for 5-6 total body exercises.

Josh Perez is been in the fitness industry for 12 years and has been involved with personal training, sports specific conditioning, athletic training, injury prevention, weight loss, muscle gain, endurance athlete training, and elite athlete conditioning. For the past 5 years he developed personal trainers and worked with them to grow and maintain their business so that they could be successful in this industry. Contact him at

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