Can You Build Muscle with Bodyweight Exercises Alone? PTs Explain
Building muscle through bodyweight exercises is not only possible but also highly effective, according to fitness experts. Luiz Silva, head of fitness and wellbeing at Castle Royle, emphasizes that creating a stimulus that challenges the muscle is key to muscle growth. By pushing the muscle to struggle and fatigue, it regenerates muscle protein, leading to better muscle cell recruitment and growth.
Progressive overload is essential for building muscle with bodyweight exercises. This can be achieved by increasing repetitions, reducing rest time, increasing time under tension, and training to failure. While some individuals may see visible results in as little as four weeks, a more conservative approach of 12 to 16 weeks is recommended to ensure sustained progress.
While bodyweight exercises offer numerous benefits, including accessibility and functionality, personal trainer Sophie Shank suggests incorporating a mix of training sessions throughout the week for optimal results. Eventually, as fitness levels improve, a blend of weight training and bodyweight exercises may be necessary to maintain muscle hypertrophy.
Some of the best bodyweight exercises recommended by PTs include squats, tuck jumps, negative press-ups, back extensions, and dead bugs. These exercises target various muscle groups and can be adapted to suit different fitness levels. Overall, bodyweight exercises provide a challenging and rewarding way to build strength and muscle without the need for expensive equipment or gym memberships.