{"id":13881,"date":"2022-01-03T11:39:43","date_gmt":"2022-01-03T16:39:43","guid":{"rendered":"https:\/\/gncholdings.wpengine.com\/learn\/beauty\/bodyweight-exercise-how-to-make-them-work-for-you\/"},"modified":"2026-03-04T14:27:33","modified_gmt":"2026-03-04T19:27:33","slug":"bodyweight-exercise-faq","status":"publish","type":"post","link":"https:\/\/www.gnc.com\/learn\/fitness\/bodyweight-exercise-faq.html","title":{"rendered":"Bodyweight Exercise: How To Make Them Work For You"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"13881\" class=\"elementor elementor-13881\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b4c4d2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b4c4d2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6364169\" data-id=\"6364169\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5146979 elementor-widget elementor-widget-heading\" data-id=\"5146979\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">Bodyweight Exercise: Will It Meet My Needs?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-892bf85 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"892bf85\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5eb8307\" data-id=\"5eb8307\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a6d9d02 elementor-widget elementor-widget-text-editor\" data-id=\"a6d9d02\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>The Center for Disease Control (CDC) recommends not only 150 minutes of aerobic activity per week, but also muscle-strengthening activities two or more days per week.<sup><a title=\"1\" href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\" target=\"_blank\" rel=\"noopener\">1<\/a><\/sup> These recommendations stem from the fact that being active both aerobically (cardio) and anaerobically (strength) comes with important health benefits\u2014from cardiovascular health; to bone and joint health; and even mental health.<sup><a title=\"2\" href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/pa-health\/index.htm\" target=\"_blank\" rel=\"noopener\">2<\/a><\/sup> But we don\u2019t all have access to weights to help meet these recommendations.<\/p><p>So can using your own body weight be as effective as strength training in a gym? It all depends on your goals, but for most people the short answer is yes!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-820bbc4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"820bbc4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2180936\" data-id=\"2180936\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6d8caf6 elementor-widget elementor-widget-heading\" data-id=\"6d8caf6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What Is A Bodyweight Exercise?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b8b9b2f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b8b9b2f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c3bc51e\" data-id=\"c3bc51e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b930313 elementor-widget elementor-widget-text-editor\" data-id=\"b930313\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Bodyweight exercises, also known as calisthenics, use one\u2019s own body weight and natural movements to create a resistance workout. Examples of bodyweight exercises include pull-ups, push-ups, lunges, jump squats, burpees, planks and abdominal exercises.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-24d2866 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"24d2866\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3a60979\" data-id=\"3a60979\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6e328d5 elementor-widget elementor-widget-heading\" data-id=\"6e328d5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Are Bodyweight Exercises Effective?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c0301ff elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c0301ff\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1c637df\" data-id=\"1c637df\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8b14518 elementor-widget elementor-widget-text-editor\" data-id=\"8b14518\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>If you\u2019re looking to increase your fitness and build some strength, bodyweight exercises can be a powerful tool to help meet these goals. \u201cLike most methods of training, I believe bodyweight exercises can be useful. What\u2019s more functional than being able to command your own body weight?\u201d comments Dave Bauman, CSCS,*D, TSAC-F,*D, a strength and conditioning coach and personal trainer based in Virginia.<\/p><p>While studies are small, there is indication that bodyweight training may impact both fitness as well as strength. In one 10-week study, young women participated in bodyweight training and had improvements in explosive strength, flexibility, aerobic capacity and strength endurance. Interestingly, body composition was not affected. The study authors hypothesized there wasn\u2019t enough time to affect change in this area, but also noted the diet of participants was not monitored.<\/p><p>In another small 8-week study on men, calisthenics training was shown to develop posture and strength, as well as have a positive influence on body composition. And as for older adults, lower-limb strength and ambulatory function may be improved with 3 months of bodyweight training.<sup><a title=\"5\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29385984\/\" target=\"_blank\" rel=\"noopener\">5<\/a><\/sup><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a2c8de9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a2c8de9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-71c0653\" data-id=\"71c0653\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-594ddb7 elementor-widget elementor-widget-heading\" data-id=\"594ddb7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Can Bodyweight Exercises Build Muscle?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e976126 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e976126\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d048b46\" data-id=\"d048b46\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-312b179 elementor-widget elementor-widget-text-editor\" data-id=\"312b179\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>To gain muscle, we must continuously challenge the body. Putting increasingly more stress on the muscles, causing them to break down and then rebuild, is how we gain muscle mass.<sup>6<\/sup> To a certain extent, we can do this with bodyweight exercise.<\/p><p>In a small 8-week study, young men were assigned to either a push-up or bench press group. Study investigators had both groups performing at 40% of the participant\u2019s one repetition maximum (1RM), which is considered low intensity. Both groups were found to have increased muscle size (hypertrophy) and strength gains.<sup><a title=\"7\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1728869X17301028\" target=\"_blank\" rel=\"noopener\">7<\/a><\/sup><\/p><p>This indicates that to some extent bodyweight exercise can build muscle similar to low-intensity weight training.<\/p><p>However, Bauman says, \u201cThere are only so many reps you can do of a bodyweight exercise that eventually your body will adapt and become really efficient at doing them. That\u2019s one of the best parts about being human, but unfortunately that\u2019s not great news if you\u2019re trying to build sizable amounts of muscle.\u201d<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3cff74a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3cff74a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2595c1f\" data-id=\"2595c1f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-894f886 elementor-widget elementor-widget-heading\" data-id=\"894f886\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How To Build Muscle Using Only Bodyweight Training<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2426d45 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2426d45\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-454f24d\" data-id=\"454f24d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0435319 elementor-widget elementor-widget-text-editor\" data-id=\"0435319\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>To get the most gain out of bodyweight workout, Bauman recommends including certain goals into your training that will help your body progress.<\/p><p><b>1. Increase Volume.<\/b> This means doing more and more each time you work out. And it doesn\u2019t have to be at each workout. With bodyweight exercise, this is something you can do throughout your day.<\/p><p>\u201cI like to have clients who work out at home aim to hit at least 100 push-ups and 50 pull-ups (or 100 inverted rows) over the course of their workday. Look to increase these numbers as you get stronger. If they are hydrating properly . . . then I advise knocking out a few reps every time they go to the bathroom and\/or any time they take a break from work,\u201d Bauman says.<\/p><p>Remember to build up slowly if you are just starting out. This might mean working your way up to 10 push-ups and 20 sit-ups per day over the course of a couple weeks. Building slowly and strategically can help prevent injury.<\/p><p><b>2. Add Isometric Holds.<\/b> Isometric exercise is a sustained muscle contraction, where the length of the muscle stays the same (basically, you\u2019re not moving but the muscle is still working against resistance). Bauman explains, \u201cFor example: hold two inches off the ground during a push-up or at the top of a pull-up for a few seconds. Personal and fan favorite right there.\u201d<\/p><p>Just be sure to keep breathing. During isometric people are prone to holding their breath while muscles contract, causing pressure to build in the thorax and lungs. Avoid doing so and continue to breathe normally.<\/p><p><b>3. Increase Frequency.<\/b> Do the exercises more often during the week. \u201cYour body won\u2019t be as smoked compared to a heavy weight room sesh, so feel free to do the same bodyweight exercises multiple days in a row.\u201d Bauman adds that no, this is not overtraining!<\/p><p><b>4. Increase Intensity.<\/b> Intensity is how much resistance you\u2019re using for each exercise. Without weights, accomplishing this is a little less straightforward, but not impossible. To do this, Bauman recommends a few different strategies: shorten your rest period between exercises on some days and go to failure (keep doing the exercise until you can\u2019t do it anymore). Do this \u201cmultiple times if you have to,\u201d Bauman stresses. You can also, \u201cadd supersets to sneak in more work.\u201d A superset is an exercise strategy of doing two exercises back-to-back with little or no resting between.<\/p><p>Or you can cheat a little and add more resistance to your bodyweight workout by wearing a backpack full of books, using resistance bands or even utilizing your partner or child.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dfddd4d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dfddd4d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-61e11ef\" data-id=\"61e11ef\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-369f542 elementor-widget elementor-widget-heading\" data-id=\"369f542\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Do Bodyweight Exercises Burn Calories?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-509e3c4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"509e3c4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1e26986\" data-id=\"1e26986\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5c77203 elementor-widget elementor-widget-text-editor\" data-id=\"5c77203\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Absolutely. Anytime you work your muscles, calories (carbs and fat) are burned for energy. The question is are you burning more or less than other exercises? Well, that all depends on your workout. In general, the more intense your workout is (are you breathing harder? is your heart rate elevated?), the longer the workout, and the length of your rest period between exercises all affect your calorie burn.<sup>6<\/sup><\/p><p>It all goes back to the above recommendation to increase intensity. And don\u2019t forget to increase the length of your workout when able!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-baefbf6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"baefbf6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-68c34fe\" data-id=\"68c34fe\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b00c97e elementor-widget elementor-widget-heading\" data-id=\"b00c97e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Are Bodyweight Exercises Enough?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-044ebda elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"044ebda\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2f43304\" data-id=\"2f43304\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d5be86f elementor-widget elementor-widget-text-editor\" data-id=\"d5be86f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>The CDC recommends at least 150 minutes of aerobic activity per week in addition to resistance exercise to gain health benefits. With this in mind, bodyweight exercises alone may not be enough if your ultimate goal is overall health and wellness.<\/p><p>What are you goals for strength and fitness? Bauman sums it up well. \u201cIf your intent is to become an all-time world record powerlifter, then no,\u201d bodyweight exercises are not enough.<\/p><p>Overall, bodyweight exercises work to help build and maintain a certain amount of strength and muscle. Add in some intensity and do it often enough to make the most out of your <a title=\"at-home workout sessions\" href=\"https:\/\/www.gnc.com\/fitness\/stay-strong-at-home.html\" target=\"_blank\" rel=\"noopener\">at-home workout sessions<\/a>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dbc9acb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dbc9acb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b5a10d2\" data-id=\"b5a10d2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-03aef37 elementor-widget elementor-widget-text-editor\" data-id=\"03aef37\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>READ MORE:<\/b> <a href=\"https:\/\/www.gnc.com\/learn\/fitness\/stay-strong-at-home.html\">Stay Strong At Home With Team GNC<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f3c5d5a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f3c5d5a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cbbd9c3\" data-id=\"cbbd9c3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-13fe188 elementor-widget elementor-widget-spacer\" data-id=\"13fe188\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-column 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elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fe2a8e3 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"fe2a8e3\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-widget-divider{--divider-border-style:none;--divider-border-width:1px;--divider-color:#0c0d0e;--divider-icon-size:20px;--divider-element-spacing:10px;--divider-pattern-height:24px;--divider-pattern-size:20px;--divider-pattern-url:none;--divider-pattern-repeat:repeat-x}.elementor-widget-divider .elementor-divider{display:flex}.elementor-widget-divider .elementor-divider__text{font-size:15px;line-height:1;max-width:95%}.elementor-widget-divider .elementor-divider__element{margin:0 var(--divider-element-spacing);flex-shrink:0}.elementor-widget-divider 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.elementor-divider-separator:before,.elementor-widget-divider--separator-type-pattern:not([class*=elementor-widget-divider--view]) .elementor-divider-separator{width:100%;min-height:var(--divider-pattern-height);-webkit-mask-size:var(--divider-pattern-size) 100%;mask-size:var(--divider-pattern-size) 100%;-webkit-mask-repeat:var(--divider-pattern-repeat);mask-repeat:var(--divider-pattern-repeat);background-color:var(--divider-color);-webkit-mask-image:var(--divider-pattern-url);mask-image:var(--divider-pattern-url)}.elementor-widget-divider--no-spacing{--divider-pattern-size:auto}.elementor-widget-divider--bg-round{--divider-pattern-repeat:round}.rtl .elementor-widget-divider .elementor-divider__text{direction:rtl}.e-con-inner>.elementor-widget-divider,.e-con>.elementor-widget-divider{width:var(--container-widget-width,100%);--flex-grow:var(--container-widget-flex-grow)}<\/style>\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0ed5562 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0ed5562\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-24938c1\" data-id=\"24938c1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9e8528b elementor-widget elementor-widget-heading\" data-id=\"9e8528b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">References<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-137c8fce elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"137c8fce\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-781745b2\" data-id=\"781745b2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-11e3fa6e elementor-widget elementor-widget-text-editor\" data-id=\"11e3fa6e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>6. Roitman, J, Herridge, M, Kelsey, M, LaFontaine, T. (2001). ACSM\u2019s Resource manual for Guidelines for Exercise Testing and Prescription, Fourth ed. Baltimore, MD. Lippincott Williams &amp; Wilkens.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Bodyweight workouts can help build strength and may even affect body composition. Check out these tips on how to make bodyweight exercise work for you.<\/p>\n","protected":false},"author":32,"featured_media":20868,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[1271,2170],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bodyweight Exercise: Building Muscle At Home | GNC<\/title>\n<meta name=\"description\" content=\"Do bodyweight exercises work? Bodyweight workouts can help build strength and may even affect body composition. Learn how to have bodyweight exercises work for you!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gnc.com\/learn\/fitness\/bodyweight-exercise-faq.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodyweight Exercise: Building Muscle At Home | GNC\" \/>\n<meta property=\"og:description\" content=\"Do bodyweight exercises work? Bodyweight workouts can help build strength and may even affect body composition. 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