The short answer is yes. Lifting your own body can be an effective method to strength train, and a good complement to your exercise routine. The effects of using your own body weight as resistance training can be just as effective as working out with free weights and machines. After all, the concept is the same.
In order to use your body weight to strength train, try out exercises such as pushups, chin-ups, sit-ups, squats and steps. Movements should be smooth and controlled; remember to work out opposing muscles, such as pecs and dorsals, to avoid any anatomical imbalance.
Once you’re able to easily repeat a certain exercise 12 to 15 times, try alternate versions that involve more resistance and a higher degree of difficulty. For example, you can start by doing chin-ups using the wall, if regular ones are too hard at first. When looking for a challenge, try doing a modified version, like classic chin-ups but with both knees placed on the floor. After mastering these go for the classic chin-up: stretch out with your hands and toes on the floor. If even classic chin-ups are too easy, try doing them with one hand to become the king or queen of the gym! (Remember to always use a proper technique in order to prevent wrist or elbow injuries.)
There are many types of body lifting exercises that will help you work out the main muscle groups. You can do them practically anywhere, they require no additional equipment, and they’re totally free.
Most health organizations recommend introducing muscle group strength training as part of a fitness routine at least twice weekly (for a total of 150 minutes per week of moderate exercise, or 75 at an intense level).
But, as we mentioned earlier, always remember to do these exercises the right way to avoid potential injuries. Also, don’t forget to take breaks between sessions to allow your muscles to recover and grow. Let’s go!
