Experts agree that we should all be strength training regularly, which most people assume means lifting weights.
Not so. You can try calisthenics too—a type of gymnastic strength training that relies on just your bodyweight for resistance—which is surprisingly approachable for people who are new to exercise.
"Calisthenics is often associated with advanced exercises like pull-ups, muscle-ups and pistol squats, but it can be very beginner-friendly too," says Lisa Mags, personal trainer, calisthenics coach and founder of Lisa's Living Club.
"Every advanced exercise has a wide variety of regressions [easier versions] you can work on, while there is a huge emphasis placed on form, mobility, flexibility and control."
Those last four things especially will reduce your risk of injury and improve the way you move, she adds. "Plus it's far safer than the way most beginners start: lifting weights with poor mobility."
While it's useful to have some equipment to hand—like a pull-up bar, dip bars and parallettes—it's not essential, making it easier to get started.
Here, Mags shares the most underrated bodyweight exercises she teaches in her regular calisthenics classes, which, she says, are all you need to get strong.
Six bodyweight exercises to get strong
1. Squat
Targets: legs and glutes
Squats should form the cornerstone of any workout, says Mags. "They are essential for daily life—think: being able to sit down and stand back up—and they strengthen the glutes, quadriceps and hamstrings simultaneously."
A regression for a standard bodyweight squat, she says, would be a chair squat, where you squat onto a bench or chair, tapping the seat with your butt before standing back up. The chair squat provides something to aim for to ensure appropriate depth while also encouraging you to sit back into the movement instead of tipping your weight forward.
2. Incline push-up
Targets: chest, arms and abs
"Beginners are often put off push-ups altogether because they feel too hard to tackle and the lack of progress from doing them on your knees can be demotivating," says Mags. Instead of dropping to your knees, Mags says, you should instead put your hands on an elevated surface like a bench or wall. "This means you can maintain the same body position and form as for the full push-up, just on an easier gradient."
3. Glute bridge
Targets: glutes and lower back
"Beginners often struggle with weak glutes or find it hard to engage these muscles in the first place," says Mags. That can leave you underpowered when performing exercises like squats or lunges, and liable to injury when engaging in more strenuous activities like running.
The glute bridge will strengthen your entire posterior chain—the muscles that run along the back of your body, including your glutes, hamstrings and lower back muscles. That makes them a great addition to any warm-up, no matter the activity you're about to embark on.
To do them lie on your back with your knees bent and feet flat on the floor, then lift your hips.
4. Dead hang
Targets: grip
Like squats, this is another essential skill worth mastering. "A dead hang might look easy but it helps build your grip strength, while exercising your hands, forearms and shoulders, as well as decompressing your spine," says Mags. "And if you want to progress to exercises like pull-ups, chin-ups and hanging leg raises, they are the first step on that journey."
To start, simply hold your weight for a set time, such as 10, 20 or 30 seconds. Once that becomes easy, upgrade it to a scapula pull-up. Hang from the bar, then draw your shoulder blades together to slightly lift your chest, then lower to the start under control.
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5. Step-up
Targets: legs and glutes
"Working unilaterally with single-leg exercises is vital for strength and balance," says Mags, "because over the years we often develop strength imbalances." This could be due to always holding a backpack over one shoulder, favoring one side of your body to carry heavy items, or the lingering effects of an old injury.
Whatever the cause, getting used to working each side of your body independently from the other will iron out any imbalances and stepping up onto a bench or box will address any weaknesses in your legs, glutes and even your core muscles.
6. Modified hollow hold
Targets: core and lower back
"The hollow hold is a tough core exercise which works your rectus abdominis (your external abs), the transverse abdominals (the deeper abs that wrap around your body) and the obliques (that run down the sides of your torso)," says Mags.
It's without a doubt an advanced calisthenics move, and it requires you to lie on your back, lift your shoulders off the floor and extend your arms and legs away from your body. "Even the most advanced may not be able to hold the position for much longer than a minute," says Mags.
"The modified hollow hold with knees bent and arms by your side is an amazing way to build your strength and slowly work towards a full hollow hold," says Mags.
For the modified version, lie on your back and lift your legs to table top position with knees bent at 90˚ and arms by your sides raised just off the floor. Engage your abs by pressing your lower back down and lifting your shoulders off the floor.
Aim for 10, 20 or 30 seconds and have patience. "Over time you will be able to extend your arms behind your head, and eventually extend your legs too," Mags adds.
Beginner bodyweight strength workout
Mags says you should perfect these six bodyweight exercises before picking up a dumbbell. You can cherry-pick your favorites and add them to your regular routine or combine them into a six-move bodyweight circuit.
"Calisthenics is all about slow progression over time," stresses Mags. "Start small and keep adding bit by bit." If you're brand new to exercise, she suggests aiming for no more than 2-3 rounds of 8 reps or 20 seconds per exercise, focusing on perfect form. Rest for 30 seconds between exercises and one minute between rounds.
To progress, increase the sets and reps or reduce the rest times, or make the movements more challenging. "Lower the angle of the incline push-up, for example," says Mags, "or pause for 2-3 seconds at the bottom of the bodyweight squat."
