One of the most popular workouts ever published at Nerd Fitness is our Beginner Bodyweight Workout.
(Although Steve is filming .first video. with his shorts out and back. True story!)
But after a few weeks or months, you may wonder:
“Good, this works. But what should I do next? Do I always do the same thing?”
Good news: you have many options!
If exercise is starting to feel easy, here are five ways to step it up.
Note: these tips apply to ANY type of bodyweight workout. 💪
LEVEL 1: Add more Reps
This is an easy progression.
Try to add 1 rep each week.
Maybe start with 10 pushups, then try 11, then 12.
As long as your technique remains consistent, gradually increasing reps is a great way to get stronger.
There is no “magic” number of reps.
The reps we lift in the workout are there to help you find the right level challenge.
Over time, you’ll be able to do more, and that’s great! 🙌
LEVEL 2: Slow Down (Tempo + Break)
This is one of the much less progress.
Slow down the movement.
For example, when you do a squat:
- Lower yourself to 3 seconds
- Pause at the bottom to 1-2 seconds
- Stand normally.
The same applies to push-ups, rows, lunges, and more.
Slower repetitions mean your muscles are under tension for longer = more challenge!
LEVEL 3: Choose a More Difficult Transformation
Instead of doing more reps, you can also make the exercise harder on yourself.
Here are a few examples:
Exercise
.Pushups on the wall. -> .Combine pushups. -> .Low pushups. -> .Avoid pushups.
Squats
.Bodyweight Squat. -> .Split Squat. -> .Bulgarian Split Squat. -> .A continuation of the Pistol Squat.
Lines
.1-Arm Line. -> .Door Line. -> .Corner Tuck. -> .Crying Line.
Same movement pattern.
Just a big challenge.
Did you know we actually built this for you?
It’s called Bodyweight Adventures. 21 workouts that cover all of these climbs for the first three levels.
It helps you know when to increase the reps, change the tempo, or go for a harder variation.
If you haven’t seen it yet, just hit reply and I’ll send it your way! 🙌
LEVEL 4: Add New Exercises
Another option is to keep the actual exercise the same as well add a few more tests.
For example:
Looking for more vital energy?
Try to add .Bugs., .Knee Tucks.etc.
Looking for more physical activity?
Try to add .Pike Push-ups., .The bar is hanging.etc.
Looking for more lower body work?
Try to add .Glute Bridges., .Top Steps.etc.
This can add a little fun and variety to your workout!
Note: if you are short on time, instead of adding, consider removing the move. That is, change the lungs with the increase, or the planks with bugs. You get to enjoy a lot of variety without making the workout take too long!
LEVEL 5: Add Resistance
Adding a little resistance outside can also help.
And you don’t need fancy equipment.
You can:
- Grab a backpack full of books
- Fill gallon jugs with water
- Or have a friend hold your hand and use gentle resistance as you do the movement. (ie, pressing lightly on the shoulders while rising from a squat.)
This is also when many people begin to explore strength training with weights.
(If that sounds interesting, our .The first Dumbbell Workout. again .Strength Training 101. A guide is a good next step.)
And you don’t have to choose one or the other. Exercise is just another form of strength training. Everything counts and everything is good. 😃
–
One last tip: don’t change everything, everywhere, at once!
Select one of these things to add to your performance and see how you feel.
Finally, you can combine all these things together, backward, €100,000,000. Give your body time to adapt. 💪
You got this!
– Matt
PS Want to ask the coach a question? Well, now you can! As a test, I set up a Video Ask! It allows you to submit a question for the trainer to answer. Check it out.!
