S02E10 - All You Need is Your Body - and Gravity

Bodyweight training is often overlooked, but it's one of the most accessible, effective, and versatile forms of exercise out there. No equipment. No excuses. Just your body and gravity working together to build strength, endurance, and mobility.

In this episode, we cover:

• The benefits of bodyweight training: from improved functional fitness to reduced inflammation
• How it compares to weight training – and why you don’t need to choose sides
• How to start safely as a grown-up (hint: start slow, prioritize form, and listen to your body)
• The five key movement patterns: push, pull, squat/lunge, hip hinge, and core

Your First Month Game Plan

Week 1-2: Foundation Building

• Wall push-ups: 2 sets of 8-12
• Chair-assisted squats: 2 sets of 8-12
• Modified planks (on knees): Hold for 15-30 seconds
• Standing marches: 2 sets of 10 each leg

Week 3-4: Gentle Progression

• Incline push-ups (hands on a step): 2 sets of 8-12
• Bodyweight squats (using chair for balance if needed): 2 sets of 10-15
• Full planks: Hold for 20-45 seconds
• Step-ups on a low step: 2 sets of 8 each leg

Frequency: Start with 2-3 times per week, with at least one rest day between sessions.

Practical Example: Push-up Progression

Wall Push-up → Incline Push-up → Knee Push-up → Standard Push-up → Diamond Push-up → Decline Push-up → Archer Push-up → One-arm Push-up

When you can perform 10-15 reps with good form, advance to the next variation or add sets/reps.

The Pump App: https://arnoldspumpclub.com/?rh_ref=99c9d9ed

Whether you’re getting back into fitness or looking for something sustainable, bodyweight training meets you where you are.

Weekly Challenge: Try one movement from each category, 3–4 times a week or follow the Game Plan above.

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Additional resources are available in the links below.

• Bodyweight and Combined Training Reduce Chronic Low-Grade Inflammation and Improve Functional Fitness of Postmenopausal Women
• A Systematic Review and Meta-Analysis of Resistance Training on Quality of Life, Depression, Muscle Strength, and Functional Exercise Capacity in Older Adults Aged 60 Years or More
• High-Speed Bodyweight Resistance Training Improves Functional Performance Through Maximal Velocity in Older Females.
• Effects of bodyweight and traditional resistance training on the functionality of elderly people: a randomized clinical trial
• CDC "Growing Stronger" Strength Training Guide (pdf)
• Older Adult Activity: An Overview | Physical Activity Basics | CDC
• What You Can Do to Meet Physical Activity Recommendations | Physical Activity Basics | CDC
• The best core exercises for older adults - Harvard Health
• Get Your First Pull-Up (in 30 Days) | Nerd Fitness
• The Ultimate 30-Day Pull-up Progression (2025) | Garage Gym Reviews
• 7 Hip Hinge Exercises - Squats, Deadlifts and More
• 11 Hip Hinge Exercises You Need to Master
• 8-Week Bodyweight Workout Plan to Build Muscle
• Intermediate Calisthenics Workout Plan: Make Your Own Plan with These Tips from Experts - BetterMe
• Progressions: The Movement Athlete’s Bread and Butter - The Movement Athlete
• 8 Methods Of Progressing With Bodyweight Training - The Movement Athlete
• Full-Body Home Workout Plan for Beginners - No Equipment | CALISTHENICS Workouts & Equipment
• The 10 Best Bodyweight Exercises, According to a CPT | Garage Gym Reviews