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Today I’ll continue on the subject of resistance training, and specifically body weight training.You can use your own body weight for resistance exercises. Push ups, sit-ups, chin-ups, squat thrusts, lunges, and step-ups are just some of the exercises that you can do to strengthen your body. The advantage of these exercises is that you can do most of them anywhere, and so they are very useful for personal training at home. Often seen as old fashioned and dated exercises, body weight training is in fact one of the most beneficial of all. Although the variables of resistance training (the amount of weight on the machine in the gym, for example) may seem hard to adapt, there are lots of progressions available, and a huge variety of exercises are there to keep the stimulus going needed for progression. The variables of tempo and instability are also very effective for body weight training; for example the push up can be made more challenging by doing slow reps, and then further enhanced by using a stability or bosu ball. Body weight exercises are also very functional, in that they imitate movements that we execute in every day life, and they are 99% of the time compound, utilising and challenging more than one muscle group. These exercises can also be used in a circuit format to increase heart rate. Even the most advanced trainers use this type of exercise, often preferring them to machine work.
The first exercises in the home home training essential list are all body-weight based, pull-ups, squats, lunges and push-ups are all done by our personal training clients from Clapham to Windsor, and are hugely beneficial. For some practical ones you can do at home have a look at the videos on our “The Knowledge” page, good luck!