The Best Bodyweight Workout For Both Men & Women

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We’ve quickly been growing our readership this past year and we wanted to extend a huge-thank you for all the support so far.

I know we’ve been focusing more on Buyer’s Guides and how to choose the best home exercise equipment, but we haven’t forgotten about our roots – providing our readership with the information they’re after when it comes to working out and losing weight.

We therefore present to you The Best Bodyweight Workout for Men & Women.

So a popular topic these days in the fitness community is bodyweight training. Don’t get me wrong – bodyweight training has been a staple in any bodybuilder’s arsenal of exercises since bodybuilding even began, but it’s quickly gaining traction in the public and mainstream.

There are those people who just don’t like to go to the gym and prefer to stay at home and exercise there instead. Now, if you have a full home gym set up at your house then you surely already know what you’re doing. But what about those people who don’t have any equipment?

Working Out at Home: Enter Bodyweight (Calisthenics) Training

If you look at popular fitness YouTube channels such as the following examples below, you can quickly find out that you really don’t need much of anything in the form of equipment to use calisthenic exercises at home.

Popular channels you can check out include:

  • Al Kavadlo
  • Bar Brothers
  • Officialbarstarzz

All these guys have proven that all you need is determination and a correctly structured exercise program and you can build any body you wish whether it’s slim and toned, or ripped and muscular – you can get there with calisthenics for sure.

Have a Quick Look at Me From Circa August 2016:

There was a time in my life where I was struggling with inadequacy (in my own eyes) and obesity. I am about 6 foot and 2 inches, and weight doesn’t really show on me too much, but it sure did in this case.

When I began my fitness journey in 2016, I discovered the Bar Brothers and began utilising their workout program. These were the results I got after about 4-6 months.

I’m not saying that the Bar Brothers is the only way to get shredded, but this is what I personally did to get those results. I dropped 30lbs off my frame in about 7 months and I never felt better in my life.

If it weren’t for calisthenics and learning about proper nutrition, exercise protocols and correct fitness information in general, I never would have been able to attain the above body and feel much better about myself.

Bodyweight Exercises – What Can You Expect?

The following terms might frighten you slightly, but trust me – you needn’t be scared of any of this. There are a few things to pay attention to when considering bodyweight training. Some of the exercises you’ll be doing will include (but certainly aren’t limited to):

  • push ups
  • squats
  • sit ups
  • pull ups
  • chin ups
  • dips
  • lunges
  • split squats
  • calf raises
  • hyper extensions

Any workout trainer worth his or her weight in gold will have you doing any one of the above exercises (or, preferably, all of them) to get you to your desired shape and body composition.

Now, please bear in mind that a lot of these exercises just won’t be beneficial to you if you are significantly overweight. You’ll find yourself having a hard time doing pull ups and push ups, and it’s generally recommended to drop body fat first before deploying a strictly calisthenics workout program.

We’ve luckily written an article explaining exactly how to lose weight and how long it will take you to get pretty lean. You can learn about that for free right here.

Exercises by Themselves Are No Good.

When one wants to become a millionaire, one doesn’t earn one dollar and then rest for the rest of his or her life. The same can be said about fitness.

When you can do 25 push ups, you don’t just stop there if you want to continue becoming stronger – instead, you make the exercises more challenging.

Always remember: There is no free lunch in this life and in order to get something, you must give something and in this case it’s giving your best effort.

Tension overload or progressive overload as it’s frequently referred to in the fitness community is a principle that outlines how you progress, grow and become stronger physically.

When you select a workout to do, you must take a look and see how it is employing progressive overload and if it even is. It’s therefore pretty essential to choose a program correctly and preferably designed by someone who has the type of body you’re after.

Without progressive overload, you can kiss your “gains” goodbye and say goodbye to the idea of ever having a muscular physique. It’s simply not in the cards.

Examples of Progressive Overload

When you have carefully selected your workout program and have made sure it employs progressive overload, you can begin the program.

Some examples of progressive overload would be:

  • Transitioning from push ups on your knees to regular push ups
  • Transitioning from assisted chin ups to unassisted chin ups (with someone pushing your legs up or using a chair behind you)
  • Transitioning from regular, two-legged squats to pistol squats (squats using only one leg)
  • Adding weight to any given exercise in the form of a backpack or weight belt

There are numerous ways in which you can employ progressive overload to make your workouts more challenging and continue to grow and build muscle.

The most common you might see is probably just adding more reps and sets. If you check out the Bar Brothers program we’re recommending, you’ll see how they employ an increase in the amount of volume you’re doing over a 12-week period (the amount of sets and reps you’re doing increases).

Here’s a Video Outlining Why Calisthenics Progressions are Imporant

Once you’ve watched this video, you will have a much better idea of why you need to be progressing in your workouts for them to have any effect at all.

This is what makes up the best workout programs in the world – their ability to keep you progressing over long periods of time because this is the only way you will get to your goal physique.

Try New Moves by Watching Free Videos

You can always learn new things by watching videos about any subject on YouTube or reading people’s blogs like this one.

Below, you will find some of the most advanced moves in the history of physical conditioning that you will be progressing towards. These are moves that you will essentially find no one doing in your local gym because they just can’t do them! They are too challenging.

Suffice to say, however, that once you’ve mastered the below moves, your body will be shredded to the bone and as muscular, powerful and flexible as you have ever imagined it – and then some.

Some of the more popular moves you can learn eventually are:

  • muscle ups
  • pistol squats
  • planche
  • hanging leg raises
  • front lever holds
  • rear lever holds
  • l-sit holds
  • v-sit holds

Check out Marcus Bondi from Australia doing muscle ups. He’s a 50+ year old man and looks better than anyone I’ve seen in my gym!

Impressive lad, he is.

Do NOT Try to Create Your Own Program

Here at Physique Authority we don’t believe that you have to spend any money at all to get into awesome shape and look the best you ever have, but you do have to do some more work if you want free information.

There are tons of free resources you can check out for free workout information:

  • Any of the YouTube channels featured in the first part of this article along with the following as well:
  • Scott Herman Fitness
  • Think Eat Lift
  • many more

Just because someone has a paid program making it convenient for you to learn about fitness does not make it necessary to pay for a program.

It just makes it a lot easier for you since you have everything you need laid out in an easy to follow manner without you having to try and puzzle together all the pieces yourself (which can waste tons of time).

Use the free resources available to you, or scoop up a great bodyweight training program but whatever you do, do not try and create your own exercise program if you’re a beginner!

You will be wasting valuable time trying to figure things out when there are already people that have figured them out for you and all you have to do is follow their advice.

Say I gave you a blueprint to one million dollars. It could take you 10 years to do it yourself, or I give you a book that will teach you how to do it in 2 years. Which option will you choose?

Learn it Right, Do It Right, Make it Happen!

Why reinvent the wheel when, for decades, people have been having great results with already available information?

I would never recommend that, but like we said, you don’t need to spend any money to get a good fitness program. It just makes it easier.

So, if you’re into making your life a lot easier and not having to do a lot of leg work yourself, you can save a lot of time, headache and get faster results by learning more about what we believe to be is the best bodyweight training program in existence at the time of this article.

Let us know your thoughts down below and if you think that you would enjoy doing bodyweight training. 

Make sure to check out the resources we recommended above and, as always, let us know if you have any questions at all!

As always,
With Love,


  1. I was actually training in calisthenics awhile back (about 2 years now) but soon realized it wasn’t for me. I’m not much of an athlete but prefer to walk around with big muscles instead. My favorite bodyweight exercises are hands down dips, lunges, chin ups and pull ups. Awesome article my friend, keep up the good work.

    1. Hi Brandon,

      Awesome. Those are by far my own personal favourites as well. I also enjoy doing one-arm pushups with my legs up on a platform too!

      Thanks for stopping by and we hope to see you again soon.

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