Bodyweighttraining - eine vielseitige und flexible Trainingsmethode

Bodyweight training - a versatile and flexible training method

The advantages and disadvantages of bodyweight training!

Bodyweight training, also known as calisthenics, is a versatile and accessible training method that relies on your own body weight as resistance. Without the need for expensive equipment or gym memberships, it offers a rich variety of exercises aimed at building strength, endurance, flexibility and functional strength.

The concept of bodyweight training is simple: exercises such as push-ups, pull-ups, squats and planks are used to strengthen and shape the body. What makes this workout so attractive is its flexibility. It can be done almost anywhere - be it at home, outdoors, while traveling or in parks.

The beauty of bodyweight training lies in its adaptability to different fitness levels. From beginner exercises to advanced variations, bodyweight exercises offer a progression that allows everyone to adapt their training to their own abilities and continually improve.

In this article we explore the diversity of this training method, highlight the advantages and disadvantages and present various exercises that form a fundamental basis for effective bodyweight training."

Benefits of bodyweight training:

1. Free and Flexibility:

The low cost and flexibility make bodyweight training attractive. You don't need expensive equipment or gym memberships, making training easier to access and the ability to workout anywhere.

2. Full Body Workout:

Bodyweight exercises challenge multiple muscle groups at the same time and promote a full-body workout that effectively strains the muscles and improves coordination.

3. Advances and Variation:

The variety of bodyweight exercises allows for a continuous increase in difficulty and challenge. Through variations such as changing grip widths or one-legged exercises, progress can be achieved and new training stimuli can be set.

4. Functional Strength and Flexibility:

The natural movements of bodyweight training improve functional strength because they mimic movements of daily life. This helps improve balance, coordination and flexibility.

Upper body:

  1. Push-ups: An effective exercise that strengthens the chest, shoulder and arm muscles. Variations like diamond pushups or one-arm pushups increase the intensity.

  2. Pull-Ups: Trains the back, arms and shoulders. The width of the grip can be varied to target different muscles.

  3. Dips: Strengthens triceps and chest muscles. Requires a stable surface such as dip bars or a sturdy bench.

    Lower body:

    1. Squats: Works thighs, glutes and calves. Deep squats or single-leg squats are more intense variations.

    2. Lunges: Promotes leg strength and balance. Get into a starting position, take a big step forward and lower your back knee to the floor.

    3. Calf Raises: Stresses the calf muscles. Stand up straight, push yourself onto your toes and slowly lower yourself back down.

      Core exercises:

      1. Planks: Strengthens the abdominal muscles and core. Hold the body position like a push-up, but resting on your forearms.

      2. Leg Raises: Trains the lower abdominal muscles. Lie on your back and lift your stretched legs up and lower them again in a controlled manner.

      3. Hollow Hold: Improves core strength and body stability. Lie on your back, raise your head, arms and legs slightly to form a hollow shape and hold this position.

        Disadvantages of bodyweight training:

        1. Progression and Limitation:

        Although bodyweight exercises may initially be challenging for beginners, progression over time may be limited. Body weight provides a natural upper limit that is difficult to overcome, especially for experienced exercisers.

        2. Specific Muscle Groups and Progression:

        It may be more difficult to target specific muscle groups. Progress in strength and muscle growth may be limited in some muscle groups because the load of one's own body weight may not be sufficient.

        3. Training plan and periodization:

        Structuring a bodyweight training plan requires careful planning and a clear progression strategy to ensure continuous improvement. It is often more difficult to incorporate periodization techniques compared to traditional weight training plans.

        4. Risk of injury and technical complexity:

        Complex exercises such as muscle-ups, handstand push-ups or human flags require a high level of technical skill and body control. Performing these movements correctly is crucial to avoiding injury.


        Bodyweight training offers numerous benefits in terms of cost, total body training and flexibility. However, there may be limitations in progression, targeted muscle training and planning a structured training plan. Avoiding plateaus requires creativity, advanced practice, and wise periodization. It's important to consider your own goals and abilities to design a balanced workout that takes advantage of the benefits of bodyweight training and minimizes its disadvantages. Professional guidance and careful planning are an advantage.

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