Movement

3 Ways to Make Your Bodyweight routine more effective

Say you’re on vacation at the beach and you didn’t bring your running shoes. Or, the hotel gym is awful (or non-existent). Or, it’s just a beautiful day and you can’t bear to stay inside. Each of these things might be an excuse to skip your workout. You can thank the experts at EXOS for eliminating them all.

"Research shows that your own body weight is enough of a stimulus to get you the benefits of resistance training - so long as you work hard enough."

The new adidas All Day app includes their ‘Show of Strength workouts – a series of eight 30-minute routines that don’t require any equipment at all. “Overall it’s training for anyone, everywhere, and can even be done with a partner,” says Kerry Greer, an expert at EXOS. (Read about how to make your partner workouts work).

3 Ways to Make Your Bodyweight routine more effectiveResearch shows that your own body weight is enough of a stimulus to get you the benefits of resistance training – so long as you work hard enough.  Keep rest periods short between movements and do moves that target multiple large muscle groups. In between SETS (multiple movements in a circuit) we recommend you allow yourself to fully recover to be able to push yourself in the next set. This is what helps to increase your metabolism.

Try it out for proof of just how great (and soreness-inducing!) your own body can be. To get the maximum benefits from this type of training, work in movements like lunges, planks, squats, and push-ups to hit those large muscle groups mentioned and work your entire body. For a pre-made plan, check out the Show of Strength workouts in the app or this total-body equipment-free workout.

No matter what routine you choose, the key is to continue to push your body and add variety. “Challenge yourself to be better each time you start a workout,” says Greer. After you get used to the movement patterns (and you’re not getting sore anymore) try amping things up with one (or more) of these three tricks.

ADD MORE REPS TO EACH SET.

If the movement is supposed to be performed for 30 seconds then try to get one more rep in that time period with each set you do. Just be sure that your form remains solid. Once that starts to suffer, you’re likely doing more harm than good.

3 Ways to Make Your Bodyweight routine more effectiveRECOVER QUICKER BETWEEN SETS.

Focus on your recovery between sets so that you have the energy to not rest in between movements. While the first set might seem easier, keep in mind you have two more to go. So you can push yourself harder in those sets and make sure you recover.

ADD WEIGHTS OR OTHER GYM PROPS.

Sure, part of the appeal of bodyweight routines is that you can do them anywhere. But, adding weights or other gym props can make things more challenging (in a good way), and help you push past plateaus. “Grab dumbbells if you have them to make things harder if you want a bit more,” says Greer. But keep in mind this is totally optional.

Why we developed this workout series  Every discovery we’re creating for the adidas All Day app is evidence-based and rooted in science. Here are some of the studies reviewed in the development of the ‘Show of Strength’ discovery: