Finding ways to incorporate exercises wherever you are may enhance your ability to stick with an exercise regimen and see positive long-term results. When on the road traveling for work, I often find myself in situations where I don’t have the luxuries of the same weight room I am used to at home. As a result, I often look to bodyweight exercises as a way to do resistance training. For the exercises to be effective for long-term benefit, it is important that they still challenge the body progressively. Increasing the number of repetitions or sets is a common way to achieve this.
But there are many other ways to do this as well. Progressing bodyweight exercises is often only limited by one’s own imagination. Here are some examples you might want to try:
Really the sky is the limit to making bodyweight exercises more challenging. Be sure, of course, that the progressions you decide to try are safe. What are some ways you have changed a bodyweight exercise to make it more challenging?
1Ebben, WP, Wurm, B, VanderZanden, TL, Spadavecchia, ML, Durocher, JJ, Bickham, CT, and Petushek, EJ. Kinetic analysis of several variations of push-ups. J Strength Cond Res 25(10): 2891–2894, 2011
2Senna, G, Willardson, JM, de Salles, BF, Scudese, E, Carneiro, F, Palma, A, and Simão, R. The effect of rest interval length on multi and single-joint exercise performance and perceived exertion. J Strength Cond Res 25(11): 3157–3162, 2011