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Sports

Bodyweight Exercises for Beginners

12 June 2025 • 5 min read

Let’s be honest, we all like the idea of upping our strength and developing muscle mass. Sadly, not everyone can justify splashing out on an expensive gym membership, weight sets and all those fancy machines. But what if I said you can still make big gains by spending nothing but a little time, effort and energy?  

With bodyweight exercises it’s completely possible to develop your own workout from the comfort of your home without the need for any specialist equipment (well, apart from some comfy sportswear clothing, obviously!).  

And if you’ve never heard of bodyweight training and have no idea how to get started, don’t worry, I’ve created this quick guide to help you begin your journey safely and effectively. 

What are bodyweight exercises?

Bodyweight training takes advantage of your own body weight as a form of resistance that works against gravity, so you can forget about the dumbbells, barbells or any other kind of kit. Exercises typically include things like push-ups, squats and lunges, and by doing these regularly you can see improvements to your strength, flexibility and endurance. 

What are the benefits of bodyweight training?

One of the biggest benefits of bodyweight training is the fact that you can do it anywhere. Kids commandeered the lounge again? Then relocate your routine to the bedroom! This freedom means you can easily build a regime that complements your daily life rather than dictating it.  

Physically, bodyweight training can help to develop your core stability and functional movement. This is because many of the exercises mimic everyday activities (just think about how the act of sitting in a chair and then standing up again is similar to a squat). Through regular workouts you can lessen the aches and pains you feel as a result of these movements you perform as part of your daily life. It can also lead to a boost in your cardiovascular endurance and even heighten that all-important mind-body connection. 

5 basic bodyweight exercises for beginners 

There are loads of exercises designed to target different areas of the body, and as you develop and gain strength, you can gradually add more of them to your routine. To get you started, I’ve picked five basic bodyweight exercises which are perfect for beginners. Although these require no specialist equipment, it’s worth investing in a good quality  for extra comfort during workouts. Try choosing something with a bold, vibrant design to brighten every plank and push-up with a pop of energising colour! 

Push-ups 

Place your palms flat on the floor, ensuring your hands are positioned under your shoulders. In a strong plank position, bend your elbows so that your chest gradually lowers to the floor. Push back up explosively, making sure to keep your elbows close to your body. If you find a regular push-up too difficult, don’t worry, you can instead begin with a modified version where you support yourself on your knees. Once you’ve built up enough strength, you can then move on to a regular push-up. 

Planks 

Popular for their ability to develop core strength and improve stability, planks involve lying face-down with your forearms resting on the floor and your elbows sitting directly under your shoulders. Now lift your body so you’re in a straight line, engaging your core, glutes, and thighs. Hold this for 10 seconds, then rest. As you grow stronger you can gradually increase the amount of time you hold the position. 

Squats 

Great for building leg strength, you can perform these by standing with your feet shoulder-width apart. Engage your core and pull in your lower abs, then slowly bend your knees while pushing your hips back (as though you’re in the process of sitting in a chair). Keeping your heels flat, lower yourself until your thighs are parallel to the floor. Return to a standing position, making sure to push through your heels. If you find regular squats difficult, you can begin leaning against a wall as you squat, using the wall for support. 

Lunges 

Standing straight, step forward with one leg, then bend both knees as the same time. Keep lowering yourself until your back knee touches the floor. Allowing the knee of your front leg to pass your toes, hold the position for a second, then push the heel of your front foot into the ground as you slowly return to a standing position. 

Crunches 

Looking to get beach-bod ready for that next summer holiday? This classic core builder that focusses on the abs is a great way to get there! You can find lots of variations of this exercise, but this basic version is perfect for beginners. Lying on your back, bend your knees and lift your upper body off the floor. As you do this, focus on engaging your abdominal muscles while maintaining form and making sure your movements are controlled to help avoid back or neck strain. 

How many reps should I do? 

As a beginner it’s important to not push yourself too far – listen to your body and prioritise correct form over the number of repetitions you do. A good starting point is to aim for between 5 and 10 reps per set, with 3 sets for each exercise, but if you don’t feel ready for this amount right away you can adjust the numbers to suit your own ability (or even just the time you have available). 

As you develop and grow more used to the routines, try adding different variations and new exercises, gradually increasing the difficulty and targeting different muscle groups. You can do workouts 2 to 3 times a week, having rest days in between. The beauty of bodyweight training is you can do it at your own pace wherever you like, whether that’s the living room, bedroom, or even out on the lawn during the summer months. Bring on the sunshine! 

Lots of social media influencers create routines you can follow along with at a time that suits you most. Search for some of the popular creators and look for any beginner workouts they’ve developed. You can then do your workout along with them – it’ll not only feel like you have your own personal trainer in the room with you, but if you feel like you can’t keep up you can simply press pause and take a breather. 

Do bodyweight exercises build muscle? 

You can definitely build muscle mass through bodyweight exercises, but it’s important to gradually increase the number of reps you do, decrease your rest periods, add more difficult variations of exercises to your routine and gradually go slower, which will increase the time your muscles are under tension. 

Frequently asked questions: