Muscles grow stronger when they work against a challenging load. With bodyweight, you raise the challenge by changing leverage, range of motion, tempo and the number of limbs supporting you, rather than adding plates.
Tools for overload
Leverage: a push-up on the knees is easier than on the toes. Range: a deeper squat works harder than a half squat. Tempo: slower lowering increases time under tension. Single limb: a split squat loads one leg with most of your bodyweight. Rest: shorter rest raises the conditioning demand.
Step by step
- Choose a variation that you can do for 6 to 12 controlled reps.
- Work to around two or three reps short of failure.
- Progress by moving up one rung on the ladder when you can do 12 good reps.
Common mistakes
- Doing endless easy reps and expecting strength gains.
- Jumping several levels at once and losing form.
Your practice
- Pick one exercise and identify the three easiest and three hardest versions you can think of.
Safety note: Move within a comfortable, pain-free range and breathe throughout. This lesson is general fitness education, not medical advice. If you are pregnant, recovering from an injury or surgery, or have a heart, blood-pressure, joint or other health condition, check with your doctor before you start. Stop and seek medical help if you feel chest pain, dizziness, faintness or unusual shortness of breath.